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This week Jaquelle and Sean talk about what’s on their nightstand. They also talk about Jaquelle and Joe’s reading night, the infamous chair, and Jaquelle’s coffee journey. Episode Highlights 09:41: Getting into this week’s topic Recommended Resources Bringing Up Bebe by Pamela Druckerman How to Raise a Healthy Child In Spite of Your Doctor by...

Contrary to popular belief, optimum nutrition is not one-size-fits-all. What works for others may not work for you. Our body type is dictated by genes that we cannot change. What we can do is tailor our exercise and diet so that our genes respond and are expressed the way they are supposed to.  This week, Neil joins me to explain how to personalise your optimum nutrition and exercise. Throughout the episode, we emphasise the importance of knowing your body type in building the right diet and exercise for your specific set of genes.  If you want to achieve optimum nutrition and health according to your genes, then this episode is for you.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join their free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching. You can also join our free live webinar on runners' warm-up to learn how a structured and specific warm-up can make a massive difference in how you run.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Know the three general body types.  Get Neil’s recommendations for each body type to get optimum nutrition. Discover the role of genes in shaping our biology.    Resources Email lisa@lisatamati.com to know more about my health optimisation consulting. The Search for the Perfect Protein by Dr David Minkoff     Episode Highlights [04:17] Genes and Body Types All body types are unique.  Genes are the blueprint of the body. Everything that happens in the environment affects your genes. The exercise and food we give our bodies dictate how our genes express themselves.  Our bodies can significantly change if we do the wrong exercise or give it below optimum nutrition. We may end up with an unhealthy body. [09:15] The 3 Major Body Types The formation of body types starts at embryogenesis. It depends on which layer (ectoderm, mesoderm, or endoderm) is provided with more energy.  Different bodies will respond to exercise in different ways.  Ectomorphs are taller, slimmer, and leaner with a low percentage of body fat. Mesomorphs are shorter and have the classic triangle shape (broad shoulders and narrow waists). Endomorphs are great at putting on fats and muscles. They have bigger bones and evenly shaped lower and upper bodies.  [14:46] Nutrition and Exercise for Mesomorphs Mesomorphs are agile and quick responders. As a result, they are coordinated and athletic.  Activities that work well for this body type include 20- to 40-minute CrossFit-style exercise, intensity interval training and short bursts of high-intensity activity.  Make sure to have enough rest to avoid injuries and health burnout. Have three full meals a day, with regular snacks. Get your protein up for recovery.  [24:32] Nutrition and Exercise for Endomorphs Endomorphs are good at endurance and strength.  Get heavier weights and lower repetitions. Start slow and exercise optimally late in the day. Also, take longer warm-ups.  Take later breakfast and lunch, with lunch as the biggest meal of the day.  Increase your vegetable intake.  [31:22] Fasting for Different Body Types Women have to be a little careful with more prolonged fasting because of their cycle.  Fasting should be shorter for ectomorphs and mesomorphs. For ectomorphs, 12 hours intermittent fast is good.  Endomorphs can last up to 16 hours or longer. They take two to three meals per day.  [33:05] Nutrition and Exercise for Ectomorphs Ectomorphs have a more developed nervous system and are suitable for speed endurance.  Cycling and swimming help calm their body.  Because they have stiffer and more rigid body tissue, speed, endurance and flexibility work should be balanced.  You can put a heavier load with higher repetitions — for instance, 12 to 20 reps. Do this at 7 in the morning and in the afternoon.    7 Powerful Quotes from This Episode ‘We’re all born with around 23,000 genes; we’re all born with a blueprint. That’s a blueprint of our genes, and those genes were given when born. But what we can do now in a way our body responds with the exercise and food we give it will dictate how our genes express themselves’. ‘Here's my genes. Here's how I can optimise them, and how I can also be aware of perhaps some of the weaknesses that I might have and how I can make the best out of my body, and out of my mind, and out of my sporting performance and out of my health’. ‘If you look around — look at your family, your friends, those around you — you'll see that we are all different shapes. And we should be different shapes. It's okay to be different shapes’. ‘You can still be a long-distance runner, but it becomes more important, then, that you rest harder’. ‘You can get gains without pain’. ‘It's okay to be me, in all aspects’. ‘There are advantages and there are disadvantages to every body type. The thing to take away is let's work with our advantages’.   Enjoy the Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can personalise their diets and exercise based on their body type. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Introduction: Welcome to Pushing the Limits, the show that helps you reach your full potential, with your host, Lisa Tamati. Brought to you by lisatamati.com. Lisa Tamati: Hi, everyone, and welcome back to Pushing the Limits this week. Coming up, I have a very good interview with Neil Wagstaff, who has been on the show regularly, my business partner at Running Hot Coaching. And today we are getting into personalized nutrition and personalized exercise. So, understanding how to build the right exercise and diet plan for your specific set of genes.  So, this is related a little bit to a couple of episodes that we've done prior, but it's focusing in on the nutrition aspects, and on the exercise aspect. So I hope you really enjoy the session.  Now Christmas is coming up. So if you haven't got your Christmas presents ready yet, you might want to grab one of my books. We've got three Running Hot and my first one, Running To Extremes, both of those chronicling my adventures all around the planet. Lots of successes and failures, and lots of laughing, lots of fun we have at those books. And my recent book, Relentless—how a mother and daughter defied the odds, which is really a book about empowering you to overcome obstacles, think outside the square, take control of your own health. And it's a love story between a mother and a daughter and family. So I hope you grab one of those for your Christmas present this year. You can get them over on lisatamati.com, under the shop banner.  And before we go over to Neil, I just want to remind you, we are taking on a small—very small number—of clients on one-on-one sessions. If you have a health problem—I just was getting asked all the time, ‘Can you please help me with this or that problem’? And so we've actually opened up a number of places, we're only dealing with 10 people at a time on their health journeys.  If you've got a complicated health journey that you want to help with, or you want high performance, or you've got some big massive goal that you have, and you need some support around your mindset, or brain injuries, or a cancer journey, or stroke, or whatever the case may be, then please reach out to us, support at lisatamati.com and tell us what you're looking for. And we can see whether we'll be able to help you. We're enjoying working with a number of people and getting some fantastic results. So, let us know if you want to do that.  Please also give a rating and review to the show if you haven't. It really, really helps the show. And I can't emphasize enough how appreciated that is when I get a rating or a review from a listener, it really makes my day. I love hearing from listeners because you don’t—you're always talking into a microphone, you don't actually get a lot of feedback. So, we do appreciate you telling us what you think. And if there's guest recommendations or if there's things that you want us to talk about then maybe we can add to the list, then please let us know. Okay? Reach out to us. And yes, right, over to the show now. We'll be enjoying this conversation with Neil Wagstaff, all around personalized diet and exercise.  Welcome back, everybody. Fantastic to have you with us again. Today, I have Neil Wagstaff in Havelock North, my business partner at Running Hot Coach, my long-time coach, and exercise scientist, brilliant man, welcome to the show again, Neil. Fantastic to have you back again. Neil Wagstaff: Thanks, Lisa. Nice introduction. I like that.  Lisa: Yes, well, got to [00:03:40 unintelligible] you up a little bit. (laughs) Neil: Very nicely. Very nicely.  Lisa: All very well entertained, by the way people.  So today's subject and I love having these conversations with Neil because we love to learn together, develop our philosophies together, train together. Yes, it's all fantastic. So today we're going to be looking at exercise and nutrition, and how to personalize it to you, so that you are doing the right diet and the right types of exercise for your particular body.  So, Neil, where do you want to start with this? Do you want to start with the body types and that type of thing?  Neil: If we give people a little bit of an overview of just the phenotype, what we're going to be looking at and then we can go into some of the body types in there. So just everyone should appreciate and understand, Lisa, they're all unique. And it's okay to be different. It's okay to be themselves. And gone are the days of the one-size-fits-all program for the exercise and nutrition point of view. And your exercise and nutrition should be personalized to you.  Now as we look at that and sort through, it is good to look at it through the lens of—which is where we're going to be looking at it—through the lens of epigenetics. So, as you know, we’re all born with around 23,000 genes, we’re all born with our blueprint. That’s our blueprint of our genes, and those genes are what we’re given when born. But what we can do now and where our body responds with the exercise and food we give it will dictate how our genes express themselves.  So, if we're giving ourselves the wrong type of exercise, or the wrong type of nutrition, or doing it at the wrong times of day, or a different time of day, then our genes can respond in a different way. And what we get as a result that is a phenotype, with you and I looking at each other with how we look. Our phenotype can look some differently different, it can be affected from a health point of view, if we've got the exercise, wrong time of day, wrong dosage, and the wrong intensity. And the same from nutrition point of view—wrong foods, wrong time of day, and the wrong amount. And all of a sudden, our phenotype can change quite significantly. And we can end up with a body that is not in a good state from a health point of view. Lisa: Yes, and this is where the one-size-fits-all approach of the fitness industry—up until recently, at least—has put certain body types in down the wrong direction. And you use a couple of terms there, I just want to clarify, and people would have heard on a couple of our earlier podcasts, if they have listened to a number of them. We're really big on understanding your genes and understanding how to optimize your genes and how to make the best out of your body, and not seeing the genes as something as deterministic. But seeing them as a, ‘Well, here’s my genes, here's how I can optimize them and how I can also be aware of perhaps some of the weaknesses that I might have, and how I can make the best out of my body and out of my mind and out of my sporting performance and out of my health’. So the word phenotype is a word that we use in our daily language now. But people probably don't quite understand what a phenotype. So, if you think of your DNA, your 23,000 genes odd, we're still counting, but around about there. And then everything that happens in your environment, or your food, your nutrition, the way you think, the perspective on life, your emotional well-being—all of these things affect your genes. And what is the result of that is how you are. That includes not only the way you look physically, but also the state of your mind, the state of your body, and the state of your health. It’s a combination.  So the ‘epi’ meaning above the gene, it’s outside of the genes, what's influencing the genes. So when we talk about genes being turned on and off, this is where it gets exciting because we have the ability. So, we inherited our genes, we can't do anything about that, mum and dad did that for us. We are given the blueprint half from mum, half from dad, we got to make this or that. However, which genes are actually activated and which are being transcribed—transcription is a word that is used in regards to genes—and actually read is very much in our control.  So some people get a little bit nervous when they hear genes or ‘Getting my gene system, maybe I'll come back with some bad genes’. Well, there's no such thing really as having—well, there is some bad mutations and so on—but we don't need to say, ‘Well, that means I'm going to get cancer. I've got the bracket gene, so I'm going to get cancer’. Or ‘I've got the MTHFR gene and the methylation, and I've got some bad mutations, therefore I am going to get XYZ’. That's not the case. It's like, ‘Oh, okay, got a bit of a problem here. Right, I have to do some certain interventions, or certain things that can help support my body’. And that's what we're all about. And today we want to focus in on the exercise part of the puzzle, and also the nutrition part of the puzzle.  So, if we go now into some broad body types, to give you a bit of a framework to build this around, and unfortunately, the podcast, for those watching on YouTube, we do have slides and stuff, but we haven't got them with us today. It's a little bit hard to picture. But if we go in now and talk a little bit about the three major body types, Neil, can you explain visually how they look? And what, yes?  Neil: Yes. So somatotypes, as they're called, are basically three different body shapes. Okay, so different bodies are going to respond to exercise in different ways.  Okay? So an ectomorph are generally taller, longer, slimmer, low percentage of body fat, leaner, and generally, depending on what they're doing, we'll find—will often struggle to put more lean tissue on. And regardless of whether exercising or not, they normally keep a similar sort of shape.  A mesomorph are normally a little bit shorter in stature, then that sort of traditional triangle shape. So broader shoulders, narrow at the waist, and shorter with the lower limbs, and they're very, very good at putting on muscle mass and usually put it on very quickly. And they're usually those a little bit more agile, quick, good coordination. And usually those good in the sporting arena as well.  Endomorphs are usually bigger bones, great putting on all tissues. So great putting on adipose tissue or body fat, also great putting on muscle. So bigger, much, much bigger units from a body point of view and evenly sort of shape with upper and lower body so that that mass is kind of distributed quite nicely across the whole body as well. And if you look around you, look at your family, your friends, those around you, you'll see that we all different shapes. And we should be different shapes, it's okay to be different shapes.  If I'm an endomorph, I don’t want to spend my entire time... Lisa: ...trying to be an ectomorph.  Neil: ...trying to be an ectomorph. But this is the way the health and fitness industry has been set up, it is the picture of, ‘This is what we should all look like we should all look like this’. And we should all be great, which for some people, they're going to fit into that box and they're going to go, ‘Yay works for me’. Others, it's just not good news. We need to trade some more individuality and personalization around it, that people getting the right results.  If we take it a step further as well, this whole process starts when you're growing in your mum's tummy. So, the science of embryology, this all happens at that phase. And if you imagine as you're growing in mum's tummy, how much energy you're given to each of your derms. So you've got your ectoderm, your mesoderm, and your endoderm. As you're developing and growing in mum’s tummy, you'll get certain amount of energy into each of those derms. So this whole process of what body shape or somatotype you're going to be starting as you're growing in your mum’s tummy.  As you're developing—I’m just kind of sit as a ecto-meso, a little more on the ecto side. So, I'm kind of taller, stroke, with muscle — I can put some muscle tissue on more than the true ectomorph could. As I was developing in my mum’s tummy, I have much more energy go into my ectoderm. So, I have more development through my nervous system. So, I've got quite an active nervous system, more sensitive to pain, and a little bit of a very active mind. And probably described the body's a little bit more fragile than an endomorph body would be, which has more development through the digestive tract, and the ability to put more on tissue. So therefore, a much more resilient body, going to be better to deal with the calibre stress... Lisa: The human weight  Neil: Endurance wise, it’s great at taking a whole lot of burn, physical endurance. From an exercise point of view, it’s a sort of body that's going to be well suited to powerlifting and things like that, but great endurance wise,  Lisa: Dwayne Johnson is a good example of one of those, isn’t it? The Rock.  Neil: Very much so. Very, very resilient body. This whole process is starting, as you—when you come into the world, you're kind of already going to be an ecto, a meso, or an endo, or a combination of—you might be an ecto-meso, meso-endo, and an endo-ecto.  But if you can start to relate as you're listening and look at your body shape, and start to think about where, what sort of body shape I've got, and what sort of activities should I be doing for that for that body? And what time of day, should I be doing it? And how should, what sort of dose of exercise should I be applying? Then you can start to get some good wins. Okay, you can start get some real, real good wins with your exercise and nutrition plan. Neil: And that's what we sort of want to cover off today, it’s a little bit of a broad—it's a very broad overview. So Neil, and I have a program where we actually do your genes and have a have a whole technology behind us if you wanted to go into it and do a deep dive and find out exactly what you are and where you sit and what the right recommendations are for your body—the right foods, the right exercise, the right times a day.  But to just give you a broader overview here, what are some takeaways from today, so start to think where do I sit? So, I know that I sit on the ecto-meso sort of side of things. So I'm not a true-true mesomorph but I am quite muscular in built. I'm a little bit taller than your average mesomorph. So I have some ectomorph tendencies as well. So if I'm looking for me, there are certain things that are really good for me and certain things that are not so good for me.  And so, we're going to cover off a little bit today, those from them three major groups, the ectomorph, endomorph, and the mesomorph. What some high level wins that you can just take away from this podcast today and actually go, ‘I think I fall into that category or a combination of those two’, and then you can start to experiment. I mean, of course, come and see us, ask us some questions, do the program if you want to do it, but if you don't want to do it, you can take some high level wins away from this.  So for the—let's start with a mesomorph because it's sort of the part that I fall into and know quite well. So the mesomorph from our body type is very good at putting on lean muscle mass, they're very quick adapters. So when they exercise, they get results quite quickly. They're very coordinated usually and quite athletic. From a personality perspective, they can be quite into challenge and into beating everybody else, very competitive. They love to express themselves. So they're quiet, they need to be able to share their thoughts. Sometimes there's no filter between the brain and the mouth. And they have a dominance in testosterone and adrenaline if they're true mesomorph. And this means that they have a bit more of a risk-taking personality, they have a lot of drive and determination, they can push through, and they tend to go hard out. And they like a lot of change, and a lot of like, challenge, and that sort of thing. So, you can see, possibly, that I fit nicely into that category with a bit of ectomorph in there as well.  So for that person, Neil, can you explain what are some of the high level wins for them from an eating and an exercise perspective? Neil: Yes, no worries, Lisa. So natural strengths for the sort of body you're just describing is going to be good from sort of hand eye coordination point of view. So, getting involved in activities that involve good hand eye coordination. They're going to be quite agile and quick, they're going to be able to move quickly, and respond quickly. From a body awareness point of view, they're going to have good connection with their body. Often you'll find—if you're the sort of body, you'll be able to pick things up quite quickly. Try sport, try an activity, and get it quite quickly. As you say, quick responders, so the type of exercise you're doing, and you're going to respond quickly to.  To be fair and probably very honest, this is the message the sort of people that the fitness industry is...  Lisa: Catering to  Neil: ...screaming about for years when you should do high intensity and sport training. So CrossFit style exercise, high-intensity interval training, short bursts of high intensity exercise worked very, very well for this body. So if you've got this body, those shorter sessions are sort of 20 to 40 minutes, is going to work very well for your body.  And things to be careful of here exercising for too long. So exercising for long periods of time, it's a lot to involve in, resulting in additional information and additional load on the body. So one of the biggest wins—and we've worked a lot on this, at least ourselves as well with your programming—is making sure that there’s enough rest in the program. Here, it's all about going hard but then resting hard. Going hard, resting hard.  Now what often happens is, a lot of our athletes, the runners that we work with, and just people looking for general health goals as well, we find that they go hard really well, but they don't rest so well. So, you end up with that inflammation, that additional load on the body, and then the next one, you end up with the injuries, niggles, and health burnout as well.  So just, yes, rest hard and all right to work out, make sure the rest hard is there as well. Move daily, the regular movement. As I'm talking to Lisa, now she's moving around on a... Lisa: Rocket board.  Neil: Rocket board. So she's rocking back and forth. That’s great for her, it means we can do what we're doing. And she can stay in flow and she can stay in flow because she's moving regularly. For this body type, leaving it sat still, desk all day, is a recipe for disaster.  Lisa: Kills me. Neil: So don't be sitting in the tree in the afternoon. Okay, be conscious about moving in that 2 to 4pm window, getting out and moving. If you sat at your desk, then stuff where you can work and move is very useful as well.  Lisa indicated that about having a competition—the challenge, whatever you’re doing, exercise-wise. This is why for the mesomorph programs like CrossFit works so well. You get a workout after the board, it’s like, ‘Right. What is the challenge for today? I don't know what it's going to be, what is it? We've got the challenge, it’s up on the board, the way we go, and now the whole group of people I can be’. So that’s why it works so well for the mesomorph. Looking for opportunities as well. Working out earlier in the morning. Some good wins when you work out through the afternoon. But make sure that you are dipping things down and going through your working install exercises in the late afternoon and evening.  So you turn in the body down, mobility work, meditation work, stuff that's going to slow the system down and get you into a parasympathetic state. So, you're then ready to rest and recover and go and do the same thing the next the next day. Lisa: Don't go hard out all night, which I used to do, day and night (laughs). Relinquish. Neil: Rest, rest, rest hard. Food wise, you can start to see that it's a similar—it's going to be with the amount of movement that we're encouraging for the mesomorph. It’s like, ‘Right we're going to need to feel that’. So food to this body is like kindling on a fire. If you put it in and it burns through it quickly, transit time from mouth to bomb is pretty quick.  So you need to keep fuelling. So, three good meals, with breakfast, lunch, dinner, and then regular snacks. So, you're going to be looking at up to sort of five or six meals a day, that paleo style food recommendation, again has come out from the fitness industry, is great for the mesomorph.  Lisa: This type...  Neil: Okay? And enough protein. Protein is going to be key. Often we find that a lot of mesos we work with, and some are even vegetarian or vegan, where we get some massive wins, is getting the protein up. So protein is needed for the recovery, it's needed to see more so for this body type, so getting that happening and increasing that can be can be key. Lisa: And to that point, quickly we did a podcast was two weeks ago, I think, with Dr. David Minkoff, make sure you go and listen to that podcast because it was all about the perfect amino combination and getting the right—so amino acids bring the building blocks of proteins, and this is a game changer for a lot of athletes, especially people who are in the mesomorph interview.  Definitely if you're vegan or vegetarian and try in your office body type, or if you're like me, and you're constantly dealing with a protein deficiency, then that can be really detrimental to your health. And there's a product that Dr. Minkoff has put out, which is just next level. I've had some great ones with it already with a couple of people that I'm working with and with myself. And just healing much better, much more calmer and so on because you're finally getting all the proteins that you need in the right combination.  So make sure you go and listen to that because when you have a steak, only 33% of that steak is actually going to turn into protein. So just because you eat meat, don't think you've already got it covered. So make sure you go and listen to that episode a couple of weeks ago.  Just as an aside, but the mesomorph does need a lot more protein. The mesomorph also has a lot more oxidative stress—they have a lot more oxidants. So, they need a lot of antioxidant support. So these antioxidants are things like your vitamin C, which I've just done a massive series on as well. Very, very important for this body type to define as your master, antioxidant bioflavonoids.  So, getting your fruits and your veggies and your things that have got this antioxidants in there can really help this type as well.  Neil: Connecting the dots a little bit for the listeners as well, Lisa, is that we're recommending here, when we said sort of dosage wise, we were talking about that sort of 20 to 45 minutes short session.    Now it could be, we got some runners listening and doing ultra-marathon runners like you used to, with your big distance you've done in the past, is looking at right, it doesn't mean you've got to stop running long distances and you've got to cut back to doing 20 to 45-minute sessions. You can still be a long-distance runner, but it becomes more important then that you rest harder. So the rest dosage needs to go up. Plus, really conscious then, are you getting the right amount of food in each day? And is there enough protein to support that additional workload?  So it's getting clever with going, ‘Right. There's other exercise that I want to do, which isn't necessarily the best choice of exercise for my body type, but I love it. So I'm going to carry on doing that. But now I can use the other information I've got to go right. What do I need more of to support my body through this’?  Lisa: And that's working in the grey, if you like. We've got our personal goals and then we've got our genetics and what they want. So, it's that's what we help with people to work in that grey area to make—like I wanted to do ultras, I did it for 25 years and had some fantastic times and successes but it did come at a cost because I wasn't aware of all this spec being and not necessarily covering all my bases which lead to problems, as shall we say.  Okay, let's move over now to the endomorph body type. So, these are those—the types of people that are bigger boned, like literally bigger boned, and they have more muscle mass, more bone mass, and they tend to be conservationists in their body type.  So, my mom's a classic example of an endomorph body type. Can level the smell of an oily rag basically, as far as food goes for a long period of time, and not lose weight and also not lose muscle which can have huge advantages and huge disadvantages.  So Neil, what are some of the exercise and food recommendations for the endomorph body type? Neil: But generally, these guys' bodies we said when we're talking about the embryology side with the body shapes, these bodies are going to be good for endurance, they're going to be great for strength, you can put a significant amount of load through them.  Okay, so we've talked for now you start to see some differences coming in. We talked about the mesomorph, short, sharp, high-intensity, fast, explosive, quick style movements, Cross fit style stuff. Now we're going to talk about getting heavier weights. Okay? So heavier weights, lower repetitions, could be in the sort of five to eight rep range with good rest periods in between. So, you can get gains without pain. That message again, that's come out of the fitness industry over the years is, ‘Got to keep pushing. No pain, no gain’. Yes, we can get gain without the pain, that's fine. Just let the body take its time, put some good loads for a bit.  Things to take into care in here as well as we've got runners listening, which we probably have with the audience. Lisa's looking at making sure you've got a longer warm up. So, this body is going to take longer to warm up, if you're going to do some endurance stuff, give it a good 15, 20 minutes. A mesomorph body type might not need as long to warm up. Okay? There's going to be differences and care for the perfect repetitive impact and jumping without the extended warm up can still do them, but you need the longer the longer warm up for it.  Now, and generally in the morning, this body type—we said with a mesomorph get up early and get into some stuff. What we're saying here with this, the endo body shape is start slower. This body is going to have a different hormone balance as well. So, getting up early and loading the body with a high intensity class at 6am is probably going to result in that body putting on all adipose tissue and body fat tissue.  So you could do bootcamp, literally three days a week. You can train like a HIIT train and get better or not change at all. So both are just crazy concepts. I train three mornings a week, I eat six meals a day, and I'm getting better. So it's looking at—the morning should be about improving your circulation and rising slowly. So if you want to move, move, but keep at low volume. Lisa: Low stress level. Go for a walk.  Neil: Low stress level. Ease into the day, spend time in nature, and then slower heavy lifting will start to get you better results.  Optimum times—when doing some training is going to be later in the day. So, the later you can push your training in the day, the better against slow start, pick up steam, and then go hard. And then use your energy before you go down into the latter part of the day. And yes, just look at low reps, try it and test it. Okay? Like you said at the start, if you want to get the exact, here you are, come and look at the program. If you want to play with it and test it, see what results you get. Some more traditional style lifting, bigger compound movements, get some good weights through the body, and that weight will—sorry the body will respond well to that additional resistance. And that applies to guys and girls. Ladies, don't worry that you're going to start getting bigger. The result of this will start to change shape in a positive way by getting more load through your body.  Lisa: Exactly, and muscles are good things, girls. And an example of this is my brother Dawson, who looks like The Rock actually. And his classic training style is heavy, heavy weights, and doing them quite slowly. Whereas if you watch us two at the gym, I'm going hard out hard out, like back-to-back seats, changing. And he's sitting near with his music on and he's doing one set, and then he's having a rest, and then he's doing another set and having a rest.  And I used to think, ‘Shit, I don't want to do that because that's wasting my day. Like I don't want to spend so long at the gym’. And then he’s cut it down to the size he wants. But that's the right way to exercise for his body. Conversely, with my husband, Haisley—and I've said this before—I used to make them do CrossFit at 6am in the morning, which was a complete disaster for his body. Neil: You’re a hard woman, Lisa.  Lisa: Yes, I am a hard woman. Poor Haisley.  And now that he does super long-distance running. And he does heavy weights, he doesn't like doing the weights particularly, so I got to drag him to the gym. But that—his body responds to that heavier slower weights but don't make him do CrossFit, he won't get the results and it won't be a good experience for him.  From a meal perspective, let's talk a little bit about their eating times and the chronobiology of their—when they should eat. Neil: Yes. We talked about with the mesos that five or six times a day, the food is like kindling on a fire. Now we're going to change that. For this body type, we're looking at potentially changing the meals to say 10, 2, and 6. So later breakfast, later lunch, with lunch being the biggest meal. Lunch being the biggest meal of the day and then a smaller dinner as well. And in some key cases, depending how close you are to the meso and how close you are to the ecto in some cases, looking at—for the endomorphs looking at getting rid of breakfast all together and having a longer fast in the morning. Higher vegetarian. High vegetarian intake for these bodies as well.  And it's amazing, some of the local wins we've had with some of the guys working with locally in Hawke's Bay. Big guys, big sportsmen as well, and just going from eating sort of four or five times a day, lots of meat, reducing that meat down, increasing the vegetarian portion of food that's going into a diet, longer fast in the morning. Their energy has gone through the roof, their clarity of mind has gone through the roof. Their resilience with regards to niggles and injuries that they had before, which was probably down to inflammation, has now started to go. And the results they're getting is phenomenal.  Now, again, you see in the media that everyone should be fasting’s next best thing. What we're seeing now that for some people it is the next best thing, it's the perfect thing. Lisa: For these guys, it’s great.  Neil: For these guys, it’s great. For others, if you put me on a fasting process like that, when we talked about the ectomorph having the high nervous development in the nervous system, need carbohydrates for the brain. I'd be out cold by lunchtime, if I follow through a meal time like that. I would have probably eaten one of my limbs. So the more time for a person... Lisa: I mean, you could do a fast. But you do a shorter fast don't you, Neil? So you do a 12-hour as opposed to... Neil: Yes, so generally I won’t eat after seven in the evening and then don't eat until seven again in the morning.  Lisa: So it’s a 12-hour fast type of thing? Yes Neil: So, to kick start my day, I need to eat the carbs.   Lisa: Yes. And so that's just working in with your thing. Because there is good things about fasting, don't get me wrong here. Like there is really good things about fasting for all body types to a certain degree. Woman have to be a little bit careful with a longer, longer fast, in relation to—so I find and if you're of an ectomorph side of the wheel then, and to a certain extent, a meso, then your fast should be a little bit shorter.  There are some great things about fasting, especially if you're dealing with weight issues or inflammation on the body. Or if there's some specialized reasons why you want to do longer fasts for autophagy, inhibiting mTOR and things like that. But that's outside today's discussion.  But it is a general rule, a good 12-hour intermittent fast for an ecto is a great thing to give your body a rest. For an endomorph, if you can last for up to 16 hours or even longer, brilliant. And you can actually even go for longer periods of time if you're really on the endomorph side of the scale without too much detriment.  So it's a learning to understand but definitely only two to three meals a day. And not five to six meals a day is probably a key takeaway point. Neil: Correct. And the way we've had the biggest wins just as a little summary for these guys is changing the exercise time. So, moving the exercise the later in the day, and going to three meals, at 10, 2, and 6. Huge, huge, huge wins.  Lisa: Already.  Neil: So it's simple changes, massive results. Lisa: Yes, slower, slower periods in between your seats, or long-distance slow sort of aerobic activity perfect for these guys.  Okay, now let's go to the ectomorph, the last sort of group on the spectrum, if you like. What do these guys need?  Neil: So these guys are generally going to be your speed endurance guys and girls. They're going to be the ones that got the ability to live on that threshold. So, they often be your triathletes, your sort of middle-distance runners, those people that—and some people also long-distance runners—but they can live on the edge, that lactate threshold quite comfortably and enjoy it for quite long periods of time.  So high drive to do that as well. So, they want to do that, enjoy doing that. And we talked as well about them being more developed in the nervous system. So, the rhythmical exercise of cycling and running and swimming, that helps calm his body a little bit as well. So the rhythm is a good exercise, almost like a meditation, will help calm that I find being able to process my thoughts of mine while I'm on a bike or running is the best place to do it.  Things to be careful of. This body will often be stiffer through the spinal cord and will often have to tie some more rigid tissue. So, you need a balance of that speed endurance work and but also to complement that, you're going to need a lot of mobility work, flexibility work. Okay? Stuff that's going to mobilize, moving up the spine.  From a repetition point of view, we've just talked about the endomorph having higher reps. I am personally, historically would always come out...  Lisa: Oh right. Actually.  Neil:  ...generally done a strength block a couple of times a year. I would end up doing reps of sort of five to eight heavy lifting and that's when I'd usually pick up most of my injuries. The  reason is my body just wasn't, is... Lisa: Not designed for that. Neil: Not capable—capable is not the right word—it’s not designed, as you say, to do that. I can put some heavier load through it but we need to be a lot more careful than an endomorph body would. So high reps, 12 to 20 reps, lots of mobility work and really going a day of high intensity, endurance base work followed by a day of recovery, yoga, mobility work, and peaking and troughing like that.  Okay, and good windows of opportunity with exercise around seven in the morning. And then again in the afternoon, depending on what works best for this body type. Okay, again, seeing quite big differences. Differences in body shape, therefore differences in the type of exercise you're going to respond to and the results you're going to get from it. Lisa: Yes. Now, I think that rounds it out really nicely.  So you got your ecto, your endo, and your mesomorph.  And this is a helicopter view, guys. If you want to dig deeper into the whole science of the genetics and epigenetics, then we can get really granular. Like we can tell you, ‘Don't eat kale, do eat spinach’, like down to that root sort of level.  But just to keep it so you can take away some wins for today, those that I think, try and identify what you are. Whether you're like me, a bit of a mixture between a mesomorph and an ectomorph, and where use it on that scale, listen to this, again. Pick out some of those—because this is about low hanging fruit and getting a couple of wins. And if you take away from this that you should be eating a little bit later in the day and doing your exercise later in the day, then that's a little bit already a positive one then, that’s an understanding. I think one of the biggest things that I've gotten out of this whole genetics, this whole genre of it, you and I’ve gone down, Neil, in the functional genomics and the epigenetics is, it's okay to be me. In that in all aspects, whether it's us working together in our business, in the way our brains work, in the way our personality is, in the times of the day that we do things, right through to the nutrition, and right through to the social, and understanding, ‘Hey, I was born this way’.  Not that this is an excuse to be not great at something, but it does explain why I do things in a certain way, and why my brain works in a certain way, why my body reacts in certain ways. And that gives you permission to be you because like as a young woman, I know that I was always wanting to be an ectomorph. I always wanted to be the super skinny model type girl and I was a muscular athletic girl and that was not okay because that was not what I wanted to be. And I know Neil's struggled with the same thing here. Small calf muscles and thought, ‘If I do a billion reps of calf muscle exercise, I’m going to have big calves’. And you're pushing should have basically, aren’t you, Neil? You can’t be what you’re not.  Neil: They weren’t enough.  Lisa: Now you love your calves because you can run a lot faster than I can, that's for sure.  Neil: Yes. They’ll look great in heels.  Lisa: Exactly. And you know, for someone like mum who struggles with the weight because of the endomorph tendencies. I tell you what if she hadn't had that type of body, she wouldn't have got up out of a wheelchair after two years of being unable to walk. Because she still had muscle mass. She still had good bones, she still didn't have osteoporosis, or anything.  So there are advantages and there are disadvantages to everybody type. The thing to take away is let's work with our advantages. Let's be aware of our weaknesses and let's accept ourselves, I think, as we are and understand ourselves better. And that's probably a good place to wrap it up... Neil: Nicely. Lisa: ...for the day.  Neil: We'll wrapped up. Very good. Lisa: Okay guys, well thank you very much once again for listening to us. Please do reach out to either Neil or I if you want support doing this program. We'd love to have you join us of course.  Or if you've got any other health issues or whatever you want to talk about, or your fitness journey, you're running, you've got some goals, please reach out to us. You can get us at support@lisatamati.com. Give the show a rating and review and share this please with your friends. We love doing this type of thing, aren’t we, Neil?  If we could just do this all day, we’ll be stoked.  Neil: Would be nice. Would be nice.  Lisa: We love teaching, we love sharing, we love having good content out there in the world. So, thanks very much, guys and we'll see you again next week. That's it this week for Pushing The Limits. Be sure to rate, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com.   

“Food has gotten better in taste. But make sure that it's kinder food that is better for the planet.” -Ira van Eelen   Is it possible to enjoy meat without killing one single animal on the planet? Of course! Since its introduction in the 2000s, cultivated/cultured meat is slowly changing the future of meat. As it is not out in the market, there are quite a few reviews and information yet. But today, we're breaking the silence and giving you exclusives in our New Meat Focus Series! Justine and Yvette Yi Yuan of NextGenChef, interview Ira van Eelen on this controversial topic. But what is cultivated meat anyway? How can you produce meat without animal slaughter? Will it taste and look like the meat we know? What potential does it bring to the future of food? Can Vegans and Vegetarians finally enjoy meat? What are the benefits of eating cultivated meat? Are there risks associated with it? What innovations can be done so that more people can enjoy cultivated meat? If you're eager and dying to hear the answers, hurry and press play because today, we're serving a hot plate of meat insiders and more!      Connect with Justine:  Website Facebook Instagram LinkedIn   Connect with NextGenChef: Website  Facebook  Twitter  Instagram  YouTube NextGenChef App   Episode Highlights: 02:40 Alternative Protein 09:59 A Must Watch Movie!  14:24 Just How Big Is the Animal Industry?  19:17 The Rise of Meat Consumption 24:17 How Cultivated Meat Can Solve The Biggest Problems Humans Face 32:41 What’s Between a Farmer and Your Plate 40:28 Mushroom Trivia

Mandy McAllister – a multifamily real estate investor, mindset ninja, eternal learner, coach, and dot connector talks to Neil Henderson and Brittany Henderson from The Road to Family Freedom podcast. Mandy followed volleyball to Mercer University in Georgia where she was awarded Top Graduate in Marketing. Soon after, she moved to Chicago to do a Masters in Economics and began work at the Board of Trade. Her professional career transitioned to Medical Device Sales where she was a perennial top performer. After many years of “chasing commission,” she has made it her mission to secure financial freedom for her family and others through syndications and coaching individuals to realize their personal potential. As a real estate investor, her expertise includes repositioning underperforming assets to increase cash flow and value. She currently has a portfolio of 198 doors, primarily B- class workforce housing.  Mandy has found success in college towns with student housing as well as urban centers. Her passion is to help others define their path to financial freedom especially women through her platform, Aspiring Women Achieving More. We talk to Mandy about her first small multifamily purchase and the uncommon way she was able to increase cash flow, her definition of “forever money”, some bad recommendations she hears from other real estate investors, and why she finds a one million dollar loan to be the sweet spot for investing in multifamily. Post-Interview Analysis  Key Lessons Learned. What do you want your life to look like once your real estate investment business is up and producing income? Reverse engineer how much income you want to be earning along with what your day to day life is going to look like once you’re earning that income and build a real estate portfolio that gives you that. Also, don’t be afraid to go where other investors won’t, that’s likely where the money is. How did they acquire their knowledge or what knowledge did they need to acquire? She needed to understand debt, especially the different kinds of commercial real estate loan options.  How much money did it take to get started? $36,000 down on her first investment property. How much time does it take now? She is a full-time investor. This is a full-time job. Episode Highlights:  Schedule a video chat with Neil Henderson at http://www.roadtofamilyfreedom.com/storage (roadtofamilyfreedom.com/storage)  The details of her first small multifamily purchase and the uncommon way she was able to increase cash flow Her definition of “forever money” Some bad recommendations she hears from other real estate investors Why she finds a one million dollar loan to be the sweet spot for investing in multifamily And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Website: https://www.mandymcallister.com/ (Mandy McAllister) Facebook: https://www.facebook.com/MandyMcAllisterRE (Mandy McAllister) Facebook Group: https://www.facebook.com/groups/awamgroup/ (Aspiring Women Achieving More) Resource: https://www.mandymcallister.com/post/financial-goals-calculator (Financial Goals Calculator) Follow Us: https://www.facebook.com/roadtofamilyfreedom/ (facebook.com/roadtofamilyfreedom/) https://www.instagram.com/roadtofamilyfreedom/?hl=en (instagram.com/roadtofamilyfreedom/) https://twitter.com/r2familyfreedom (twitter.com/r2familyfreedom) Other Stuff: If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. For show notes and past guests, please visit https://www.roadtofamilyfreedom.com/episodes/ (roadtofamilyfreedom.com/episodes/) Discover the tools and services we use, visit https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com/resources/)

Her Story of Success began out of CEO Leah Glover Hayes’ desire to grow in her own career and find mentors who could help her on her journey. Through the process of searching for direction and purpose, Leah realized that something powerful happens when you get to hear stories, lessons learned and celebrations from other women. She created Her Story of Success to multiply the amazing conversations she was having, so that women like her could access new mentorship and the women she interviewed could multiply their legacies.  Soon after launching the podcast in 2018, Leah began receiving overwhelming feedback about the positive impact these interviews were having on the lives of her listeners. She knew her dreams had even bigger potential and decided to expand the brand and multiply the reach of Her Story of Success. It was then that she asked Melissa Aldridge to join the company, bringing over a decade of business strategy, finance, and operations experience to Leah’s vision and tenacity. With this two-part Our Story of Success series, Leah will share the story of how Her Story of Success came to be, and she offers advice and inspiration to listeners who are building their own businesses or looking to find more fulfillment in their lives and work.  In This Episode: Leah explains how she built the team behind Her Story of Success and is continuing to grow the company to empower women around the world. She also offers advice to business owners about the importance of outsourcing, how to build loyalty with your team, and why clarity is one of the most important things you can provide. Episode Highlights:  Moving on from a vendor that isn’t the perfect fit  Building a team that believes in your vision (with Claire Bidigare-Curtis and Bronte Lebo) How to help your employees succeed and grow The difference between outsourcing for specific skill sets and outsourcing for clarity Overcoming self-doubt and learning to celebrate your own success Sponsor: This podcast is sponsored in part by Piccolo Marketing, providing outsourced marketing professionals for business owners.  Piccolo Marketing is our go to resource when it comes to comprehensive marketing strategies and execution. Learn more at piccolomarketing.com.

Gestating, birthing, and parenting another human is one of the most profound yoga practices to be experienced. Listen to this in-depth conversation with Prenatal Yoga Center founder and director, Deb Flashenberg about  yoga during pregnancy, birth, and parenting from both the personal and professional perspective. Rest assured, if a pregnant student walks into your yoga class, you can support them. Episode Highlights:  How to accept, surrender, and challenge yourself in your yoga practice during pregnancy The role of the psoas in pregnancy and birth Common misunderstandings about pregnancy and yoga Parenting as a yoga practice and how having a baby can change your approach to teaching How to create community, check in with your students and make them feel heard Advice for how to best serve pregnant students in mixed level classes Links & Resources Become a patron of the yoga teacher resource podcast to support ad-free episodes and receive bonus content Join the Yoga Teacher Resource Facebook Group  Sign up for Mado's email list and get a free download of 100 yoga class themes Deb’s podcast Yoga | Birth | Babies - Mado’s episode will be airing soon Find out more about Deb’s work on her website

Brace yourself for another jam-packed episode! I enjoyed chatting with today’s guest, Chester Elton, and it really felt like one episode is not enough to pick his brain. I’ll make sure to have him back.   One of today’s most influential voices in workplace trends, Chester Elton, has spent two decades helping clients engage their employees in executing strategy, vision, and values. In his provocative, inspiring, and always entertaining talks, #1 bestselling leadership author Chester Elton provides real solutions to leaders looking to manage change, drive innovation, and lead a multi-generational workforce. Elton’s work is supported by research with more than 1,000,000 working adults, revealing the proven secrets behind high-performance cultures and teams.   Elton is co-author of the multiple award-winning New York Times and #1 USA Today and Wall Street Journal best-selling leadership books, All In, The Carrot Principle, and The Best Team Wins.   Elton is the co-founder of The Culture Works, a global training company, and a board member of Camp Corral, a non-profit for the children of wounded and fallen military heroes. He serves as a leadership consultant to firms such as American Express, AT&T, Avis Budget Group, and Procter & Gamble.   In this episode, we talked about leadership, motivation, gratitude, and many more! Tune in to find out tips and strategies on becoming a good leader and how to handle anxiety at work. Chester is also very kind to offer their $40 Motivators Assessment for FREE, so don’t miss this one!   Episode Highlights:   ●       Leadership in the Modern World [3:15] ●       Getting to Where Chester Is Today [11:30] ●       The Team-Authorship Concept [19:05] ●       Importance of Knowing Your Team on an Individual Level [22:30] ●       Motivators Assessment from The Culture Works [26:15] ●       Myths about the Millennials and Generation Z [30:15] ●       Handling Anxiety at Work [34:50] ●       Chester Shares a Gratitude Practice [38:40] ●       Importance of Reimposing Your Core Values [42:35]   AND MUCH MORE!   Resources Mentioned In This Episode: ●       I believe anyone can be a leader in today’s world. That’s why I’ve created a short, user-friendly book called Redefining the Top 1 Percent. Get your FREE copy by joining our Facebook Group here. Not only are you getting a free copy of my book, but you’ll also get lots of FREE training and resources on a weekly basis. ●       Know more about Chester and his works by visiting his website at chesterelton.com. ●       Get some tips and strategies on being a good leader, enhancing work culture, and building effective teams at thecultureworks.com. ●       Get your FREE Motivators Assessment from The Culture Works by sending an email to christy@thecultureworks.com. ●       Subscribe to Chester’s The Gratitude Journal, a roadmap to creating a culture of gratitude. ●       In Case You Missed It: I sat down with Tasha Eurich, and we talked about Bankable Leadership in Episode 111 of The Top 1% Podcast. ●       Grab your copy of Chester’s newest book, Leading with Gratitude, and know more about eight simple ways managers can show employees they are valued. ●       Make sure to also check out Chester’s other best-selling books: o   All In o   The Carrot Principle o   The Best Team Wins ●       Connect with Chester: o   Facebook o   Twitter o   Instagram o   LinkedIn o   YouTube ●       Mentioned Books: o   The Talent Equation by Lorin Hitt, Matt Ferguson, and Prasanna Tambe o   American Icon by Bryce G. Hoffman   Quotes: “You can never have too many good leaders.” “The work culture stems from the leader. As a leader, the way you behave, your values, your principles, gives everyone else permission to act the same way.” “When you do the right thing for the right reason when you are a good person, you attract good people, and good things happen.” “We think of ourselves in a way that we want to be.” “As your life changes, your motivators re-align.” “It was less about the trophy and the plaques. It was more about legacy.” “If you don’t know what’s going on in your people’s personal lives, how can you ever expect them to be productive?” “If you don’t know how to deal with anxiety in your workplace right now, you are dead on arrival.” “You can be demanding, and you can be kind.”   Ways to Subscribe to Redefining The Top One Percent:   Apple Podcast Stitcher PlayerFM Spotify

Through the uniqueness of 2020, a lot of creative ideas have been generated to enhance or replace the events that are just no longer possible for us all to run for our people. Matt and Garrett have been keeping their eyes out for some of the most creative, and today they share some that will help you strengthen your relationships not just for 2020 or the holiday season, but for absolutely any time of year.   Throughout the episode, our hosts run through a list of these great ideas and offer valuable suggestions about how you can implement them both now and in the future. Emphasizing that the overall goal is to create some fun energy and environments for your people, they demonstrate just how these ideas can help you build those strong relationships that will not only enrich the lives of all involved, but also allow transactions to ‘just fall out of the sky’ for you. We all agree that 2020 has brought some significant changes to our world – let Matt and Garrett show you how to make these changes work for you and your business.   Episode Highlights:     Pumpkin carving and coloring contests   Calling each person to explain why you’re not having your event this year   Reviewing the value of your annual events   Scavenger hunts   Polaroid wars   Celebrating your brand and other clients’ brands   Adjusting traditional events such as Pie Parties   Matterport Open House Scavenger Hunts   Creating fun energy and environments for your people   Quotes:   “If you’re doing the pumpkin, you get the pop-by, and you get the interaction, and it can potentially replace an in-person event.”   “The lowest cost event she’s ever done…she could pretty much link it back…to two new pieces of business.”   “The interaction that I had with my people was priceless.”   “The big picture here is we’re looking for human interaction.”   “You as the organizer of it, you’re going to get a lot of communication, you’re going to create an experience for these people.”   “Everybody’s going to get a better understanding of what that area that you live in is.”   “The more touch points you can get, the more frequency you can build during this time, it’s going to be easier to keep a level of frequency going as you get through holiday season.”   “Have some fun with it.”   “The purpose is to just build relationships, build some fun.”   “Transactions just fall out of the sky when the relationships and the connection is correct.”   “Relationship strengthening is better than any time I’ve seen because people are craving it.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli  

Host Sheila Boysen-Rotelli is here to talk about how sometimes the best way to increase productivity is actually to slow yourself down. In all of her experience, Sheila has found little relationship between speed and productivity!   Episode Highlights:  Being more productive does not necessarily mean being busier or doing more work After working for a plethora of organizations across various industries, Sheila has found that productivity has little to do with speed People have become conditioned to remain in a constant state of impatience Stress and overwhelm from the outside are signs that life is moving too fast and can slow productivity The missing minute is so important because it contributes to stress and the feeling of inefficiency Operating on the razor’s edge, that being the constant movement throughout the day, can cut us It’s important to find breathing room in your schedule and can contribute to that missing minute As with anything, having a schedule and being prepared can help with the stresses of life Sheila believes that we should only schedule 80% of our day and leave the other 20% blank Schedule time in your calendar for your breathing room in which nothing is planned Give yourself room to breathe by adding buffer time between each task and appointment Think about a time when you were rushing to get something done and how that rush affected the quality of your work Force yourself to take extra time on your tasks that you usually find yourself rushing on A cool-down period is just the time you take to review your work after finishing a task Use the importance of a task to determine how long you should take for your cool-down period Avoid mistakes by taking some time to go over your work Ask your superiors and coworkers for the time that you need; they will probably give it to you Describe the results that you are trying to get out loud Centers your thinking Gives the other person the mindset and patience to wait through any extra time that you need to take Most people respond to others too quickly, whether it be an email, text message, or in-person Look at the spectrum of daily disruptions and determine where you schedule falls on this spectrum People with no interruptions throughout their day usually take all day to answer a message Those who have a lot of disruptions in their day are rushed to respond quickly Collaboration and negotiation about reasonable deadlines will help everyone involved to stress less “When is the latest this needs to be done?” “Do you need the whole project or part of it by that date?” “How perfect do you want this to be when I submit it to you on that date?” “Do you want to move the delivery date of this project?” - potential scheduling conflicts   3 Key Points: As humans, we have become conditioned to always be in the mindset that we need to be doing something and it can be overwhelming. The missing minute is that minute that should exist between every task and appointment that we have throughout the day. The length of a cool-down period, or spending time for review, should be determined by the importance of the task. This allows you to be more confident in the work that you turn in and also helps to avoid mistakes.   Tweetable Quotes: “Often, slow is faster than fast.” - Sheila Boysen-Rotelli “When we take control of our day by just slowing down a little bit...We can improve the quality of our work. We can feel more calm.” - Sheila Boysen-Rotelli “Now, dress me slowly because I’m in a hurry.” - Napoleon Bonaparte “Every time you catch yourself in a rushed mistake, just stop yourself and replay the moment in your mind.” - Sheila Boysen-Rotelli “True productivity is about one meaningful change at a time.” - Sheila Boysen-Rotelli   Resources Mentioned: Contact Sheila at sheila@professionalsuccesscoaching.com  Fast Track Your Job Search: fasttrackyourjobsearch.com

Today's Coaching Through Stories episode features Anthony Noto, the current CEO at SoFi, a unique finance company whose goal is to help clients “get their money right.” Anthony shares the challenges that helped shape him, the early failures and setbacks that propelled him to move forward, and how he goes about building a great culture. Anthony says the secret to success is to “work as hard as you can, do the right thing, and take care of others.”   Anthony Noto is the former COO of Twitter and the former Co-Head of Global Telecommunications, Media and Technology Investment Banking at Goldman Sachs. He also served as the National Football League’s CFO and Executive Vice President for nearly three years. His past experience also includes his service as a Captain in the U.S. Army.    Episode Highlights:  Story that has a significant impact on Anthony’s life, values, and leadership philosophy  How the challenges Anthony has experienced has helped shape him and his values  The messaging of Anthony’s mom about being good enough  Anthony’s thoughts on the dark side of the independent mindset  The early failure and setbacks that has propelled Anthony to move forward  What drives Anthony today  How much Anthony tries to craft and control his professional life  What Anthony learned about being a leader during his time as COO of Twitter  How leaders should go about completing their visions and desires  What keeps Anthony up at night and what gets in his skin as a leader  Anthony’s leadership philosophy  The mental and emotional skills Anthony believes are critical to becoming a great leader  How Anthony manages himself and maintains his composure  How Anthony creates a space for his emotions   What Anthony did first in terms of culture when he first joined SoFi  How Anthony goes about building a great culture    Three Key Points:  There’s a thin line between success and failure. Those that chase problems rather than run from them are more likely to succeed.   To succeed as a leader, one needs to show composure, drive structure, and bring people together that are worried or scared.  To be a great leader in uncertain times, you need to have the ability to keep everyone calm.   Resources Mentioned:  HigherEchelon.com  The Man in the Arena by Theodore Roosevelt - (please hyperlink: https://www.artofmanliness.com/articles/manvotional-the-man-in-the-arena-by-theodore-roosevelt/)  The Fighting Spirit: A Championship Season at Notre Dame by Lou Holtz - (please hyperlink: https://www.amazon.com/Fighting-Spirit-Championship-Season-Notre/dp/0671676733)  Anthony Noto LinkedIn 

In this 148th episode of Fintech Impact, Jason Pereira, award-winning financial planner, university lecturer, writer, and host interviews Gangesh Ganesan, the Founder and CEO of PeerNova, a data management company that helps companies get control of their data to empower growth!Episode Highlights:0:32 – Gangesh Ganesan introduces PeerNova and its services.3:01 – How badly does it look when a company comes to PeerNova?5:10 – How do companies get onboarded and work with PeerNova?7:03 – Jason breaks down what a data lake is for those who don’t know.7:47 – What answers do clients get when they finish the onboarding process?10:20 – What are the biggest challenges that lead to data being inaccurate?15:00 – Do clients give positive feedback once they are onboarded with Peernova?18:47 – How does getting the data situation under control empower future innovation within these companies?20:54 – Jason explains the concept of low-code and no-code platforms.21:45 – Gangesh and Jason talk about the next level of AI and trends in the industry.23:52 – How much more innovation will we see in the next decade now that we have auto-generated code?24:45 – What would Gangesh change in the financial services industry?27:10 – What has been the biggest challenge during PeerNova’s growth?29:42 – Gangesh shares what excites him the most about his job.3 Key PointsPeernova is an operating system for data, helping companies manage and clean up their data, something that strangles many companies to death.Companies that come to PeerNova are not required to onboard all of their data onto PeerNova’s platform but can work side-by-side with PeerNova’s servers as they act as a data lake.Once companies have their data cleaned up and under organized management, their IT-centric work becomes automated while also empowering their business users.Tweetable Quotes:“We run both data quality and process integrity checks on the data and then we allow you to take actions on the results of that data quality and process checks.” – Gangesh Ganesan“Data quality is the albatross around the neck of every company and it is not great.” – Jason Pereira“Trying to find data quality and process issues and trying to make data available to downstream users is looking for a needle in a haystack, and the haystack itself is spread over a huge farm.” – Gangesh Ganesan“Humans are always the weakest link.” – Jason Pereira“The trend in the industry is to automatically start writing software itself for you. Instead of having to write code, you use tools that can write software for you now.” – Gangesh Ganesan Resources Mentioned:Facebook – Jason Pereira’s FacebookLinkedIn – Jason Pereira’s LinkedInFintechImpact.co – Website for Fintech ImpactJasonPereira.ca – Sign up for Jason Pereira’s newsletterWoodgate.com – Website for Woodgate FinancialPeernova.com – PeerNova’s WebsiteLinkedIn – Gangesh Ganesan’s LinkedIn See acast.com/privacy for privacy and opt-out information.

During this episode of the Lab Coat Agents Podcast, host Jeff Pfitzer speaks with Howard Tager and Juefeng Ge, the Founders of Ylopo, a real estate marketing platform that is shaking up the traditional system while saving agents boatloads of money! Episode Highlights:  Howard Tager and Juefeng Ge founded Ylopo as a way to shake up the real estate industry by providing agents with digital marketing resources. Big companies, such as Zillow, want to control the process and take commissions out of the pockets of real estate agents. Ylopo is coming up on having over 2,000 teams on their system because people are tired of the big portals. Google and Facebook are the biggest threats to the real estate portals and agents have access to these sites. Juefeng and Howard have combined their experience to become marketing gurus on Facebook and Google. Initially, Howard and Juefeng started Ylopo because they felt the need for change in a market where everyone was doing the same thing. Starting with Facebook, Ylopo focused on social media marketing in the real estate sector before anyone else. Ylopo created so many opportunities for its clients that they became overwhelmed, forcing them to develop Real Estate AI as a personal assistant for agents. Howard and Juefeng are driven to continue developing new technologies that make marketing easier for real estate agents. In a constantly evolving market, Juefeng and Howard are keeping their eyes on platforms that are prime for real estate marketing. Currently, Ylopo serves to generate as many relationships and opportunities as possible for its real estate agent clients. The Google side of Ylopo is evolving in a fashion that is creating a large number of new opportunities. Real Estate AI saves agents time by keeping consistent communication with their clients and prospects. Ylopo integrates with a plethora of CRMs to give the freedom of choice back to real estate teams. When it comes to seller lead generation, utilizing Facebook is cheaper but has an audience of people who are just becoming buyers/sellers. Google advertising is more expensive than Facebook but the quality of leads tends to be much higher. There are more keywords on the buyer’s side, so winning on the seller side comes down to user experience. Ylopo tries to anticipate what keywords both the buyers and the sellers are using, constantly optimizing those words for SEO. Due to the inevitable foreclosures as a result of the pandemic, it’s important to educate homeowners before they wind up on the wrong end of the situation. By taking a narrative and turning it into a series of video ads, Ylopo is able to tell a sequential story that grows its clients’ brands. Juefeng sees Ylopo’s Mission Control platform as a great digital marketing platform for brokerages, thus warranting a large renovation next year. Howard is pumped about Ylopo’s ability to create dynamic video ads on social media because of their value compared to their price. In the next 5 years, Howard sees Ylopo diving into a plethora of different verticals outside of real estate. Today, many industries still are not utilizing video, reusing content that is quickly becoming outdated. Howard and Juefeng are waiting for video platforms to catch up with their digital marketing ad products. 3 Key Points: Ylopo charges around 10% of the fees that big real estate marketing portals charge real estate agents to promote their brands, all while providing cool and new tech resources. Facebook and Google are platforms that have provided a way to bypass the large real estate marketing portals and there are only going to be more platforms full of opportunity in the future. Ylopo uses HomeOp to dive deeper than just the value of a seller’s home in order to create a deeper relationship with the consumer, giving them access to the most sophisticated data available. Resources Mentioned: Lab Coat Agents (website), (Facebook), (Facebook Group), (Twitter), (Instagram) Ylopo (website, Facebook) RedX (sponsor) StreetText (sponsor)

Getting rid of mold in your home is a serious task that needs to be done correctly to see results. Have you found mold in your home or apartment and aren’t sure what to do? Are you confused about what a proper remediation plan looks like?  Want to know how to best prevent mold growth so you have a safe and healthy home? If so, today's episode is for you. Brian Karr, a mold inspection and environmental consultant, is back on the show to talk about getting rid of mold and maintaining a safe home. Brian and I recorded an episode a few weeks ago about testing for mold in your home. I had so many follow-up questions for him that I knew I had to bring him back!  This week we're going over all things related to dealing with mold exposure. We talk about how renters should approach a moldy situation, what a proper remediation plan looks like, the biggest mistakes people make when remediating their home and so much more. Episode Highlights:  5:32 The top 3 prevention actions for reducing mold in your home 9:58 What the ideal level of humidity in your home should be 13:22 What to keep and throw away when getting rid of mold 19:21 How to clean furniture that was in a moldy environment 22:54 What a proper remediation plan looks like 27:32 Brian’s take on mold sprays and the #1 thing you should never touch at a hotel 33:55 Do air purifiers actually work? 35:20 What to do if you’re exposed to mold and you are a renter 42:18 The biggest mistakes people make when remediating  47:50 The best way to test an HVAC system 49:42 Debunking whether all molds are toxic  53:07 How to tell if a home is moldy 1:00:11 Get in touch with Brian Karr Links and Resources:  Brian’s Website Mold Finder’s Method (course) Brian on Instagram Mold Finder’s Radio Mold Masterclass (course) Envirobiomics Ermi Test Podcast 021: The Right Way to Test for Mold In Your Home with Brian Karr Guest Bio: Brian Karr is a second-generation indoor environmental consultant who specializes in working with hypersensitive individuals with complex medical conditions. He helps them to understand if mold, mycotoxins, or other indoor pathogens exist in their homes that may be contributing to their health conditions, and how to remedy those issues. Brian has become a go-to mold & biotoxin resource for many medical practitioners across the country and has helped over 3,000 hypersensitive individuals nationwide to create healthier living environments that have allowed their doctors to help them get better. Brian is the co-founder of We Inspect, a national indoor environmental assessment company specializing in mold and biotoxin detection and management for hypersensitive individuals. He is also the creator of Mold Masterclass a digital training program developed for hypersensitive individuals and the doctors who treat them. The program teaches its students how to identify and remove mold and mycotoxins from their homes so they can get healthy again. Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let me know! I love hearing what you think and it helps others who want to Do It Different find the podcast as well.

Frank Scappaticci – a former financial services consultant, Army Officer, and West Point graduate turned real estate investor and entrepreneur. After over a year of hesitation, he finally decided to make real estate his full-time profession while partnering with Grayline Investments. Since that time, he and his partners at Grayline have turbocharged a home buying system that is closing on up to 30 deals a month and is primarily focused around towns with military bases. We talk about why he and his team have decided to focus on towns with military bases, how they are marketing to up to 200,000 potential sellers per month, the various ways they are acquiring those properties, the various exit strategies they are using to sell them, and the training he and his team took that he says has led them to scale so quickly Post-Interview Analysis  Key Lessons Learned. Tell everyone you know what you are doing and what you are looking for. For example: “I’m a self-storage investor. We buy existing self-storage facilities and vacant buildings that could be converted to self-storage in the Sunbelt. We buy these assets with cash, and some with loans, and we use private lenders who become equity partners in our deals. They share in the cash flow and the profits when we sell. When we find a deal that we are considering, we call them and offer them a share of the ownership secured by the property. Our partners love this because the returns are generally higher than the stock market, and less risky because they actually own a percentage of an asset that they can see, and touch, unlike anything they buy on Wall Street.” How did they acquire their knowledge or what knowledge did they need to acquire? Frank had to learn sales. If you are an entrepreneur, you are almost always going to be selling in some form or another. Sales is often described as leading a buyer to find what it is they already want. How much money did it take to get started? He put down about $20,000 to purchase a single-family rental in Killeen, TX for $91,000.  How much time does it take now? This is a full-time job for him now. He is a full-time real estate investor. Could they do this strategy from anywhere in the world? Yes, he lives in New York but invests in Texas, Tennessee, and North Carolina. Episode Highlights:  Schedule a video chat with Neil Henderson at https://www.roadtofamilyfreedom.com/selfstoragecall/ (roadtofamilyfreedom.com/selfstoragecall) Frank’s journey from West Point graduate, Army Officer, to financial services, to now a full-time real estate investor The details of his first investment property purchase, a single-family rental in Killeen, TX The importance of getting that first deal under your belt and not feeling like you need to swing for the fences, just get on base How he raised a million dollars in 23 days from private equity investors And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Email: frank@graylineinvestments.com Website: https://www.graylineinvestments.com/ (Grayline Investments) Facebook: https://www.facebook.com/graylineinvestments (Grayline Investments) Resource: https://blackjackre.com/bill-allen/ (BlackJack Real Estate - Bill Allen) Resource: https://www.propstream.com/ (PropStream) Resource: https://leadsherpa.com/ (Lead Sherpa) Resource: https://www.loom.com/ (Loom) Resource: https://monday.com/ (Monday) Book: https://www.amazon.com/How-Win-Friends-Influence-People/dp/0671027034/ref=sr_1_3?crid=2GRY9M0BUA9AC&dchild=1&keywords=how+to+win+friends+and+influence+people&qid=1605553155&sprefix=how+to+%2Caps%2C382&sr=8-3 (How to Win Friends and Influence People) by Dale Carnegie Book:...

In this week's episode, I'm sharing a handful of my favorite public relations tips to help brands SLEIGH the holiday season. These tactics are best practices year round but are especially important in Q4 when your audience is most active online. Have a listen and take notes - you don't want to miss out on implementing these strategies, especially if you want to profit more this season...and REALLY please your peeps!Episode Highlights:>> [2:40] How to handle good + bad social media comments>> [6:00] Why you're not seeing enough traction on your social media profiles>> [8:00] Simple ways to use email to profit more during the holiday season>> [12:20] What social proof looks like + how it can boost your visibility>> [18:13] How to rise above the noise online right now>> [23:32] What to say if things don't go as planned for your brand this holiday season>> [27:30] The single most important piece of your brand's message>> [34:00] The biggest mistake brands make this time of year>> [39:24] An easy way to strengthen your presence + grow your exposure FASTResources mentioned in this episode:This limited-time social media marketing for brands bundle for podcast listeners: http://bit.ly/2TqMjvIConnect with me:Subscribe to my Youtube channel: https://bit.ly/brandinbloomtvSubscribe to my Podcast: www.elisabethfleming.com/podcastFollow me on Instagram: https://www.instagram.com/mslizfleming/Follow me on TikTok: https://vm.tiktok.com/gmUYCJ/Follow me on Facebook: https://facebook.com/mslizflemingFollow me on Pinterest: https://www.pinterest.com/mslizfleming/Follow me on Twitter: https://twitter.com/mslizflemingFollow me on LinkedIn: https://www.linkedin.com/in/mslizflemingShow hashtag: #BrandInBloomPod See acast.com/privacy for privacy and opt-out information.

One topic that just doesn’t seem to get enough attention, even from some of the best Ninja’s, is the potential value of understanding learning modalities. Knowing how a person learns best enables you to share ideas and information with them in a way that will make most sense to them, and result in establishing a deeper connection for you both. This is truly a fascinating topic with striking implications for building relationships, and Matt and Garrett are excited to share it all with you today.   They begin by explaining the three learning modalities in order of prevalence, how books can be designed to appeal to these modalities, and how to determine the dominant modality in another person through questioning. Our hosts then engage in a thorough examination of ways to deepen your relationship with others once you know their dominant modality, and also how to ensure that all of your processes incorporate all three modalities in order to connect with the largest audience possible. Once again going far beyond the realm of real estate, Matt and Garrett share information and advice here today that will, of course, improve your business, but more importantly, effectively deepen the relationships you have with your people overall.   Episode Highlights:     Visual learning   Kinesthetic learning   Auditory learning   How books can be designed to appeal to the three modalities   Asking questions to determine the dominant modality of your clients   Formatting your questions to appeal to their learning modality   How knowing modalities will affect relationships in your business and personal life   When to appeal to all three learning modalities   Restaurant menus and learning modalities   Phil Greely’s use of iPads with clients and the many referrals it generated   Why postcards do so well   Checking all of your processes to see if you can incorporate all three modalities into them   Quotes:   “The biggest one is visual.”   “Showing is better than telling.”   “The last one is auditory.”   “Just because we’re dominant on one…doesn’t mean that we can’t use the others.”   “If you talk books with people you can actually kind of get a sense of who they are.”   “If you know the learning modality you can ask those questions in that format.”   “You will help them engage more.”   “Mark this down on your contacts.”   “How do I change that question to their learning modality?”   “Naturally, people will say things that are geared towards their primary learning modality.”   “When you send a postcard, you’re able to hit on visual and kinesthetic right there, which encompasses a lot of people.”   “Every auditory person, their second modality is either kinesthetic or visual.”   “You’re going to increase your chances of communicating well if you’re using all three in your auto-flow.”   “This is one of those components that you start to practice when you’re focused on being elite.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli  

This week Jaquelle and Sean talk about the book of Colossians. They also talk about Sean’s homemade Salisbury steak, Jaquelle’s frugality, and the secret ingredient to Jaquelle’s stir fry sauce. Episode Highlights 08:36: Transitioning to this week’s topic 10:24: The who, what, where, and when of Colossians 14:16: What is Colossians about?

Exercise gives our body a physical and mental boost. It’s good stress, but it’s stress nonetheless. Thus, doing a running warm-up before an interval run or training is integral to get the most benefits out of running.  Neil joins me in this episode to explain the steps in preparing for a running workout. We emphasise the importance of setting your mindset before training. We also cite different examples of run-specific movements, drills and breathing exercises. If you are a runner wanting to do a running warm-up right, then this episode is for you.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join their free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: You will learn about the role of stress levels and mindset when preparing for training. Know more about running warm-up and breathing exercises. Discover the importance of run-specific movements.    Resources Email lisa@lisatamati.com to know more about my health optimisation consulting. Visit my YouTube channel to watch warm-up, workout and training videos for runners.   Episode Highlights [03:47] Understanding Your Bucket of Stress The bucket of stress is filled with things going on in your daily life. You layer exercise on top of it. Having an overflowing bucket and doing high-intensity interval running will cause more stress to the body, causing injuries and pain.  Conduct a wellness check to assess your current state. The checklist includes sleep, nutrition, hydration, movement, energy, body, and stress. Listen to the full episode to learn more about computing your wellness score! Change your warm-up and training to suit how you are feeling. [12:13] Shifting Your Mindset Neil is a father of three. He works out because he wants to be a superhero for his kids.  Figure out what training means for you. Mindset is essential when doing a workout. You need to shift from work mode to training mode. Incorporate diaphragmatic breathing exercises to activate your body’s parasympathetic state. [18:47] Activating Your Muscles Spiky balls, rolling sticks and foam rollers are some of the tools you can use to activate your muscles. Expose your feet to neural stimulation to get them to move freely. Because the feet are connected to other parts of the body, activating it will start to relax the muscles and tissues above it. Activation may vary from person to person. Some people have a lot of tension in their bodies, while others are hypermobile. [22:11] Static vs Dynamic Stretching Static stretching is holding a single stretch in one position for 30 seconds or longer. Doing a static stretch lengthens and switches off the muscles, making them too relaxed. The body thus becomes too floppy. Static stretching has its benefits after a run or during a yoga session but not before a run. Dynamic movements allow the body to move more freely. [25:48] Warm-Ups and Fascia The fascia connects the different parts of our body from our head to toes. Fascia lines run across the body. Warm-ups should help open, lengthen and move the fascia. Stretching and moving the fascia allow you to move better and run more freely. [31:47] Doing Drills It is best to do run-specific movements and drills. Ball of foot hops and carioca are some of the drills to help you warm up. Listen to the full episode to learn how Neil does his warm-ups! Listening to music helps to have cadence. You may create playlists for before and after you run. If you’re doing a recovery run, you can use calmer music.   7 Powerful Quotes from This Episode ‘That's what training is about. It's not about the actual run where you actually get the results. It’s in the recovery phase’. ‘How you prepare your mind is going to be key when you understand your “why” before you warm up’. ‘A lot of people find their toes are bunched together and tight. If we can get some movement through those, we start to get more benefit from our running as well’. ‘Gone are the days of static stretching and standing on the doorstep during your quad stretch, holding. All you're doing there is switching the nervous system off and increasing your likelihood of injury and discomfort’. ‘You take which bits of the tools you want out of the toolbox, and then you start using them from your perspective’. ‘Looking at what you're currently doing, who you are and how much in a warm-up — what percentage you use each tool for will be quite different for each person’. ‘You will have — and I promise you this — a much more fun run, and you'll enjoy it more if you've put the time into this warm-up piece of the puzzle’.   Enjoy the Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can optimise their running warm-up. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Welcome to Pushing The Limits, the show that helps you reach your full potential, with your host Lisa Tamati, brought to you by lisatamati.com. Lisa Tamati: Hi, everyone, and welcome back to this week's episode of Pushing The Limits. Today, I have Neil Wagstaff, who is my wingman at Running Hot Coaching, and we're going to be talking everything about running and preparation for a good training session — how to tell if you're ready for that session that's on your list today. We're talking about stress levels. We're talking sympathetic and parasympathetic nervous systems. We're talking activating muscles. We're talking lymph and circulation and a whole lot of great info that you don't want to miss if you're into exercising, fitness or running. Before we go over to the show, though, I just want to remind you please give a rating and review to the show if you enjoy it. Share it with your family and friends.  We've been going now for five and a half years, and we've been in the top 200 globally ranked shows in health and fitness genre, and we really appreciate your support. And every one of those reviews and ratings really helps the show get seen by more people, heard by more people, so that they can get this great information that we're getting out. Just want to also let you know, we are taking on a small number of clients on one-on-one health optimisation consulting. If you got a really tricky health situation, if you're not getting the results that you want in the normal world, if you are needing help navigating some complicated situations, then we'd love to help you. We only work with a very, very few people at a time. And that requires quite a commitment from us, from the research side of things in helping people optimise their health or navigate their way back to health. So if it sounds like something like you would like to know about, please email me lisa@lisatamati.com. We only work with a very few people at a time at that level. So just letting you know that that's available.  Now over to the show with Neil Wagstaff in Havelock North. And I hope you enjoy this fantastic interview. Lisa: Hi, everyone, and welcome back to Pushing The Limits. This week, I have my wingman, Neil Wagstaff. Neil, how are you doing? Neil: I'm good. Thanks, mate. I'm very good. How are you? Lisa: It's very hot here. I'm sweating as well. Neil: Here as well. Lisa: Very humid! Right, people. Today, we have a really good webinar for you, podcast episode for you, all around the importance of — this one’s for runners, really — and it's all around runners warm-ups. Why do you need to do one, what's included, why you need to incorporate breathing into that warm-up routine. It's more than just running warm-ups, believe me, you'll get some great value, if you're a runner in this one, or if you're into fitness. And we're going to be talking about the importance of running specific movements to prepare for your run. And we're going to be going over some of our top drills to activate your body and get you ready. So, Neil, we did a fabulous session yesterday on this, and it was so valuable we decided we got to record this for the podcast, so… Over to you, mate. Neil: Thanks, mate. Thanks, and as you say, it is a lot more than just the runners warm-up, but it's… Gone are the days we just lace up your shoes and run out the door. That's what many, you know, we definitely did in the older days. And a lot of our clients we work with do, a lot of people, as you said in the introduction, as well, it’s not just the runners. It's in an exercise environment as well. So we put a lot of emphasis on this in the gym environment. So important, there should be some good nuggets for everyone. So the first thing first before you even think about the warm-up is understanding about what we call your bucket of stress. So the bucket of stress, if you will imagine you've got that bucket sitting in front of you. And within that bucket, there's things that will fill it up. Now some of those things are going to be what's going on in your daily life. They're going to be your kids. They're going to be your work. They're going to be family. They're going to be other stresses that are happening, and then you layer exercise on the top of it. So with the bucket stress, it’s understanding how full yours is. If you're going to go out and do a high-intensity interval run, where you're doing 1K intervals at 80, 90% of your max effort, and your bucket is already overflowing, then that run, those interval runs on top are just going to cause your body more stress or more loads, which will give you a pretty harsh response, which will then result in injuries, niggles and pain. Lisa: Yeah. Neil: On days where your bucket is full, what you want to be doing is really changing your workout or changing your routine to suit how you're feeling. Okay, you know, I've had massive conversations over the years about the bucket. What's your— give us your perspective of it and how you manage your routine a little bit differently now. Lisa: Yeah, and I'm still probably a bad example some days. Neil: You’re a good work in progress. You’re a good work in progress. Lisa: Do what I say not what I preach sometimes. But it's really, I have really adopted the fact that it is important to do a warm-up when you're preparing for a run. And also to understand what we're trying to get across here is that just because stress is good for your body— I mean, sorry, running is good for your body or exercise is a good stressor, if you like, it is still adding to your total stress load. So the level that Neil used to run it when he was not a dad of three little children and had a bit more time and didn't have a massive German, a couple of businesses to run, he could dedicate more intense time to training without breaking himself, if it makes sense. Now, because his energies are split in every which way, he has to be a little bit more careful how he prepares for an event, the time that he takes for it, and the time that he prepares his body.  So if your training plan says today, you should be going out and smashing a really long run or a really intense run, but you haven't got the resources because you had a really shitty night sleep, and you didn't drink enough yesterday, and you didn't eat properly, and the kids have been up all night, and goodness knows what else — you've got a lot of stress and a lot of worries on your mind — then you're probably not going to get to that adaption— adaptation, sorry, when you do that training, which is what you're actually doing it for. It's not just about ticking the box because my coach said or my plan said that I had to do that today. And I've ticked the box, therefore I am good to go. It is about saying, 'Is my body going to respond to this training session today’? Yes or no? Or, ‘Would I be permitted to postpone that really intense workout to a little bit later, maybe tomorrow? And I'll get to bed early tonight. And I’ll drink well, and I’ll hydrate well. An I’ll do all the other bits and pieces as well. And then I might be a bit more prepared for that'. Does it make sense? So you’re not doing things when your body is not going to get the adaptations because that's what training is about. It's not about the actual run where you actually get the results; it’s in the recovery phase. So understanding where your body is at, which is a really good segue into our wellness checklist. Isn't that, Neil? Neil: Yeah. So yes, you go through as well as, just asking yourself each day, where you're at a number of different things and things we get with our wellness checklist. And you can all do it at home as you listen to this. It’s a simple scale of 1 to 10. So 1 to 10 on these things we're going to talk about. How well did you sleep? That's the first one. How well have you eaten, and where you're at from nutrition point of view? Lisa's already mentioned hydration, number three. So how well have you hydrated? How well have you moved? What sort of exercise movement have you done in the past day? On a scale of 1 to 10. And then energy wise, where's your energy score at? 1 being the toilet, 10 being at rock and roll levels, you’re ready to party. And body, any niggles, any injuries? And your stress score, so 1 with the stress will be low and 10 will be good. That gives you a total score. If you've got a score up over 50, and it'd be a good indication that you're ready to go and do a warmup that relates to what's in your program. If it’s saying that, we're doing the example, the 1K, then that puts us in a position that we should be ready to do it. If my score is lower, which some days it is, then I'll look at my program and go right, I've got intervals. But I mean, my score’s down at 40. So those two workouts don't match up then. So what I then do is go, ‘I can still go train, but my training may be a recovery run instead so I feel my energy levels back up’. If you are continuously having low scores with this full stress bucket, it's not a runner's warm-up you want to be considering. It's about— it's really another strategy, which is how am I going to empty some of my stresses out of my bucket? Because your bucket should be managed on a daily basis. So that you, you know, 80, 90% of the time you're doing what your program says, it's just having the confidence and understanding that some days when things don't go perfectly you can tweak it. Okay, so just to recap: sleep, nutrition, hydration, movement, energy, body, and stress, scale of one to 10. 1 being in the toilet, 10 being rock and roll. And we can send the, or add the… Lisa: Yeah, we’ll put this in the show notes, actually, the checklist. Neil: Wellness check to the show notes. Yeah, so that's understanding again really helps you manage your bucket. So before you've even warmed up, you're asking, what's my session I'm going to do? Now, I know what type of warm-up to do. The other bit to consider as well is really, really a little bit about your why. If you are… Many programs out there, what we've looked at over the years, designed by ex-professional runners, often male, without giving them a hard time, and often by men. And in our business, we work with a lot of ladies. Over 70% of our business is working with females. And a lot of our athletes we're working with, mums or dads, and they have got busy work lives, busy family lives. So those programs are running five, six days a week just doesn't work. So ask the question as well, what's your why? And who are you? So for me, personally, as Lisa knows, my three little ones, Ellen, Cameron, Annie, I love the idea of getting dressed up as Superman. Okay, and we shared a couple of pictures of me dressed up as Superman. So it's understanding what your why is and why you're doing it. I want to be a superhero for my kids. Therefore, the type of workout is different now, as Lisa said earlier, than I was doing in my… pre-kids. And when I was back in my 30s, then I was thinking more like a professional parkour athlete and wanted it to be doing. So therefore, the warm-up is going to be different. So what we're trying to do, and the big thing especially from Lisa's perspective as well, is how important mindset is. We're really big on that with what we do as well. So understanding what mindset you're going into this workout in. So for me, I'm going in as a superhero, wanting to be a superhero, for my kids. Some people who are listening will be going in with a professional athlete mentality. So how you prepare your mind is going to be key when you understand your ‘why’ before you warm up. There's no need for me to warm up like a professional athlete if I'm wanting to go and warm up like a superhero. It’s a different mindset as I do that. Does that make sense? Lisa: Yeah, it does make sense. And I mean, like, I'll give you an example out of my sort of, you know, day. So if I'm, like, full on busy with the business all day, and I'm sitting a lot at the computer and meetings, and blah, blah, blah. And then comes five o'clock and I go right, I'm shutting the computer, I'm out the door. And if I go out without any preparation, and we've had arguments with people, they said, ‘Well, I've just slowly increased my pace. Isn't that a warm-up’? No, it's not a warm up. And I'm still guilty of this on occasion when because you're like, you've got half an hour, and you got to get out the door. And you don't want to do a warm-up, and so… But there's a couple of pieces missing out of that puzzle. One, there's a really important reason why you— firstly, you want to shift your mind, you've been in work mode all day. And now you got to, ‘Oh my gosh, I got to go and train’. And the last thing you feel like when you've been sitting for hours in a static position is to go and do a full on workout. So you have to change your mindset because you can fail before you get out the door. And a lot of people have this argument with themselves every single day. It's like, ‘That’s on my list, but I’m knackered from work, and I don't feel like going out the door. And I just want to go home and eat a packet of chips and sit on the couch’. And so there's a couple of tricks that I use to get myself out of that thought process. So the couple of rituals that I do. So when I go and I go, ‘Right, I'm going to get into my training gear, regardless of whether I'm going out the door or not because I'm just going to do that’. And when I just go and do that, I put my training gear on, that is a ritual for me that I am… My body starts to go, ‘Oh, when we're heading for training. We better get ready’. And it gives you enough, a couple of minutes, just to get your mind in that new space. You've been in the work space or the driving space or whatever you've been in, and now you're entering a new phase, and you're bringing yourself into the present moment. You're getting your gear on, and for me, putting my running gear on as always, for me, like putting on my armor, and I'm getting ready for a battle of sorts. It doesn't always have to be a hardcore workout, but I'm getting ready for action. Then the next thing I do once my gear is on, it's like, well, ‘I might as well just do a little bit of a warm-up and see how I go’. Like this is when I'm having those days when I don't want to train, you know, you know those ones. These are the tricks that I do to get myself out the door. So then I start to activate my muscles. And we're going to go through a whole list of things with Neil, right now. But just from a mindset point of view, when I start doing my dynamic stretches and my activation and my thing, and I'm getting my heart rate up. And then by the time I've done that for a few minutes, my mind is ready for the actually going out and then my body is also woken up. So that's just a little bit of a mindset tip to get yourself out the door and bring yourself into the present moment. We also like to incorporate in that some breathing exercises, just, we could talk for hours on breathing. There is so much to learn about breathing. But just to give you just a simple quick exercise that you can do before you go out. So you've just come from work. You're going to do a box breathing exercise, where you're breathing in for four in the inhale, holding it for four, out for four with the exhale — a nice strong exhale — and then holding it for four. And you just do that box rhythm for maybe three, maybe four breaths. And in that time, close your eyes, seem to yourself into your body, start to feel your heart pumping, start to feel how do my arms and my legs feel, and you're just pulling your focus in, and then you'll be ready. Once the time you've opened your eyes, you'll be ready to get underway or get your warm-up sorted. So those are just a couple of little quick mindset tips to help you over that hump, whether it's in the morning and you get out of bed and you're going training or after work or whatever the case may be. Neil: Perfect, Lisa. Let’s go with the breathing just to add in as well, it’s the… often, when you've not just flipping the mindset, you're also flipping things like the diaphragm. A lot of the time, if people have been in a sympathetic state throughout the day, which a lot of us are throughout the day now. Then if we go to, we're breathing through our upper chest and breathing through our shoulders, a lot of people will get massive results, just by them realizing that they can breathe properly into their lungs, and they're actually going out with not having enough energy to run because their breathing patterns, off. So getting that breath going, and as Lisa said, with the nasal breathing is a great thing to add in, a very simple thing to add in as well. As we go through this, this already, we haven't even got to the moving part yet, we've already had quite a long discussion, we want people to realise is we're creating a toolbox for you. That's a toolbox of things that you'll be able to pull out when you need them. Some of you won't need the breathing as much as others, depending on what else has happened in your day already. It's a great thing to do. But some of you may find you've had quite a relaxing afternoon before you go run, and you're already breathing very nicely. So you don't need to use the breathing as much as someone that's been in a stressful situation for the afternoon or is in a very sympathetic state before they head out.  Lisa: Just briefly on the sympathetic and I think I've covered this in a couple of podcasts. But just to recap.. Sorry, took the computer over. You have a parasympathetic and sympathetic nervous system. So you, when you're in a sympathetic state, what we're meaning by that is that you're in a hypervigilant, alert, stressed out state, where you are producing quite a lot of stress hormones. Your cortisol levels might be up. Your adrenaline might be up. And your heart rate might be up, and your breathing, very often, is in the upper third of the chest. And this is telling your body, 'I'm in fight or flight mode. There’s dangerous things happening to me’, even if those dangerous things are just emails and a shitty telephone call from the boss. Yeah, that isn't necessarily a lion or a tiger that, you know, used to be chasing us when we were back in the caveman days. But it's the same response in the body. And so what we’re wanting to do with this breathing exercise is to doing some diaphragmatic breathing, so that's breathing into the belly, and we're going to do sessions on breathing because honestly, that's a couple of bucks worth.  But it's all about flipping it, getting that sympathetic nervous system activated. So you have nerves in the bottom of your lungs. And when you do very good strong exhales are really important in breathing in with the diaphragm, you're actually activating those nerves at the bottom of the lungs and tuning on that parasympathetic state. Now that parasympathetic state is all about rest and digest and recovery and immunity and all those repair processes. Now, we are going into an exercise situation, but to start off in a place of not being stressed is a good place to start. So flipping your mind and flipping your body over from one thing into the next thing. So that's just a very brief touch on sympathetic versus parasympathetic states. Neil: The next piece in the… or the next tool in the toolbox is going to be our rolling or myofascial release. So the tools we use for this are spiky balls, one of our favourites, rolling stick, which like rolling pin and a foam roller. Easy wins and low hanging fruit are always going to be your feet because they spend most of the day wrapped up in a shoe. And generally, our feet don't move as well as they should. Our feet should ideally move like our hands do, and our toes should move like our fingers. For most of us they don't so getting them out, getting them exposed to more neural stimulation and releasing any tight bits in the feet and getting them moving more freely makes a massive difference. You got... Lisa: Can you explain the neural stimulation? I think that's— it’s really why they're activating those fibers in the feet is the connection to the brain and the coordination and… Neil: Connection to the brain. One thing it does, it's like waking your feet up. So if I spent all day with my hand, for example, in a big glove and deprived it of senses and deprived it of being able to feel and touch things, I'd lose connection with what was going on around me. So I start to lose connection with understanding what was hot, what was cold and what things should feel like. If I can have that stimulation through my foot, and the great thing with a spiky ball, we're not going to smash it, is it starts to wake the feet up again. So all I'm saying is, wake up, wake up! I'm sending messages from my feet through my nervous system up to my brain going, ‘Ah, that's how I move my big toe’. Ah, that's the big toe, with running real important. But that's how I move it. And that's how my other toes move. A lot of people find their toes are bunched together and tight. If we can get some movement through those, we start to get more benefit from our running as well. Other people are going to have calves that are locked up and feet that are locked up, everything in your body is connected. So if we start to stimulate the feet, we get massive results with people who've got lower back pain or people who have got shoulder pain or neck pain, because the connection with the fascia in the bottom of your foot, it then runs up the back of your body up across your calf, your hamstrings, your hips, starts to relax a tissue above as well. So simply two things that are going to happen as you do that. One is you're going to get some muscles relax that need to be relaxed. Then the other thing, you can actually start waking the feet up. Okay, depending on where, and it's gonna be very much dependent on where you're at as a person. Some people are carrying loads of tension in their body, and some people are hypermobile. So those that are hypermobile aren’t gonna need these tools as much as those that are rigid and stiff. Yeah, do I make sense? Lisa: Yeah. Neil: You need these tools for what you need. And that's the emphasis we want to make is doing this whole thing when we finish talking about it. And its shortest version would be between five and eight minutes or longer version might be 12 to 15 minutes, but some of you are going to use more tools than others. So some of you, what we've discussed already, may use the breathing more than the rolling. But feet is an easy win, calves are an easy win. Rolling around the hip area, the glutes is a very easy win, the quads and getting those areas both, switching off muscles that needs to be switched off. But also starting to wake up muscles that need to be woken up. And it's easy ways to do that with those tools. Gone are the days of static stretching and standing on the doorstep during your quad stretch, holding. All you're doing there is switching the nervous system off and increasing your likelihood of injury and discomfort. Lisa: So just to explain what static and dynamic is for those who perhaps aren't familiar with that term. So static stretching, where you're holding a single stretch in one position for, I don't know, 30 seconds or something or longer. And that's not a good thing to do prior to a run or exercise because you're actually lengthening that muscle, and you're switching it off and making it too relaxed and then you're going to be able to flop it, for lack of a better description when you go out. And so you want to be waking it up, activating it, getting the blood flowing through it, but not turning it off. The static stretching has its value but that comes after the run or if you're doing, say, a yoga session or something like that, then it's a different thing. But you wouldn't go into a yoga class and then go for a run, for example. That would be a recipe for injury, but you're wanting to activate these different areas. The other thing to note with the foam roller was don't smash the crap out of yourself like, it's not go hard or go home. Cause I used to do that, to be fair, you know, when I first started with foam rolling years ago. It was like, ‘Ah, the more it hurts, the more I have to do it’, and, you know, as with everything, yep, you fight through the pain. But actually, the more we've learned about lymph and all the other stuff that we've learned in activating, you don't need to go full ball hard. If it's that painful, you should be around, what, six and seven, right, Neil, for what you're doing with the foam rolling. And you know, we have lots of videos and stuff on our YouTube channel if anybody wants to check it out, or, of course, joining our club and you'll find out all that sort of detailed information. So that's the activation phase. Your hips, your calves, your feet are a good place to start. Neil: It's a good technique, just simple techniques to work with are released with awareness. So we've already talked about breathing. If you find a sensitive spot, you can apply some pressure to that, getting no more than sort of six or seven out of 10. Use your breath, in through your nose, out through your nose to actually release. Your nervous system, we’ve already talked about and your body is fully connected. So by using my mind to tell my brain and to tell my foot or the muscles in my foot to switch off or switch on, I can have that control over my body. I'm using the spiky ball to stimulate it, which gives me something to feel and then I can say, right, wake up or tone down. So use the breath with awareness or release with awareness by using the breath to actually switch things off. If something feels tight, you can imagine the muscle actually switching off, toning down, almost like it's got a volume button on it and you're turning it down. Okay. The next technique, which is a good one, is a pin and stretch. So if you find a niggly spot, thinking about rolling the calves. I'm sitting on the floor with my calf and leg up on a roller. If I find a niggly spot, then I can actually pin it. And then I can move my foot backwards and forwards. So I'm pinning and then stretching. I'm moving my foot in and out of plantar and dorsiflexion. Okay, and then actually flushing the muscles as well is another great technique. We're rolling up and down and across the muscle and a great way to… almost like imagining like your muscle’s like a sponge, where you're you're wringing it out and then putting it back in a bucket of water so it can absorb again, and wring it out. So you’re flushing out and getting fluid moving backwards and forwards. Lisa: Yep. And so on. Yeah, that's absolutely, that’s key. Neil: Right So next on our list. So now we've breathed, we've worked out where we're at, if we come back from the top, we've worked out more from mindset, breathing, rolling. And now we're going to look at our — the body is all connected — so we're going to look at our fascia. So the body is connected, again, like static stretching — gone are the days where we should be looking at the body in isolation, and looking at warming up or moving specific muscles like our chest on its own, or biceps or triceps on their own, or our thighs on their own. The body is connected from toes to head. So the fact that it’s connected from toes to head, and there is myofascial lines that are running right across our bodies — front, side, back. We want to be in a position that the movements we're doing in our warm-up should help open, lengthen, move. Imagine your fascia like a superhero suit. I love talking about superheroes and the superhero suit. And you can— that superhero suit should move easily; you should be able to move easily in it. So what we're doing with these big fascia movements, is you want to be in a position where you're getting that superhero suit just to fit a little bit better or fit a bit more comfortably. And if you do that, then it fits more comfortably when you start running. You're running more freely, we haven't got any sticky bits. Okay. Lisa: So like, just explain a little bit, you know, in two seconds, it's like the chicken skin is. I know. It's like each of these subjects we could do an hour on that seriously, but the fascia, so we all know we've got ligaments, we've got tendons, we've got muscles, but a lot of people really have a struggle. What the hell is fascia then? And what do you mean it's all over my body? And you get that? Like, you know, that…  Neil: Connects absolutely everything. In two seconds, fascia connects everything. It will connect the tissue, like you described the chicken skin on chicken. It's on the superficial level. It connects muscles, it connects bone, it connects your vital organs. So if there's anything locked up in any of that fascia, it's almost like a, like a web, if you look at it. Lisa: That’s a good analogy. Neil: And have a look at it. And depending on what parts your body you're looking at will depend on how dense that web is. Lisa: Like a spider cobweb’s like. Neil: Exactly, exactly that. You move that to the… To move freely, if I've got something as locked up and my fascia’s sticky, or it's not moving as well as it could, then it could be that I've got a shoulder pain on my left shoulder. And that's actually my right foot. So it’s looking at, and all we're doing with these big fascia movements and looking at myofascial lines, and very simply speaking of the anterior, posterior and downside of the body as well, you’re starting to get that suit to fit more comfortably. We're starting to iron out any of those sticky spots. Now, if you find that as you're moving through some of these movements, that you find that you are stickier in some areas and others, it starts to let you know that you've got some imbalances there. Now on top of that, as part of dynamic movement, you then want to add in some run-specific movements. So if I'm going to run, I'm going to be spending time on a single leg. I want to, at some point in my warm-up, I want to be doing something that ideally is on a single leg and is involving opposite arm and opposite leg, like running will. So the warm-ups and dynamic movements we include as part of our warm-up will include stuff that resembles running, gets blood flow and heart rate up, gets tissue open and ready to move and work and gets me ready for the run. So when I get into the run, I'm not spending the first 2 or 3K trying to iron myself out. Open up my fascia, I'm actually running comfy, my body is now awake; my blood pressure, heart rate, breathing rate and tissue are all up and warmer. And I'm in a position where I can move more freely. Yeah, do I make sense? Lisa: Yep. So without having been able to show you visually here how to do the exercises, what we are working on is giving a little, some sample runner’s warm-ups to do that will show you some of the dynamic movements that we're talking about here to open up and get that fascia going. We haven't got that organised yet, have we, Neil. Hopefully, by the time this comes out, we might have something or coming soon. To give you a bit of an example of the types of things that we're talking about here. So just to recap from the top once again because it sounds like a hell of a lot to do before every single run. But actually, we're talking five to eight minutes. Or if you're doing a really— that's the other thing, if you're doing a super intense workout, you need to warm up longer. Like today I did an interval session, so I spent more time on the rolling and the activating and the getting the heart rate up and doing the drills, which we'll cover in a second. And before I actually went hard, because I don't want an injury. And the harder the training session is, the more I'm going to be engaging all my muscles to sprint, then I need to have everything at operating temperature. If you think about a car on a winter's morning, if you turn the motor off and then jam your foot on the accelerator and tear off, what's going to happen? Your car's not going to be very happy with you because it hasn't been able to warm up, get the blood going or the petrol going or whatever it is in a car, and get it up to warmth, get it up to speed, before you go flat tech if it makes sense. So we've done the mindset, changing your mindset, putting your gear on, getting your head in a good space, tricking yourself into just getting out the blumming door for starters. Then we've covered off some breathing. We've covered off some activation exercises — rolling the feet, rolling the calves, rolling around the hips with the foam rollers and the balls. Then we've gone and looked at some warm-up exercises, which is activating all your fascia or getting your heart rate up and so on. And the last piece of the puzzle — and this should all take you five to eight minutes, 10 minutes if you're doing a hard session — the last part of the puzzle, Neil, what's it? Neil: It’s the drills. So we do some run-specific drills that are same with the dynamic movement. And this becomes part of the dynamic movements, there's quite a lot of crossover here anyways. It's part of that movement. So things like we were talking about — opposite arm, opposite leg movement. So things like, some of our favourite ones are simple things like ball of foot hops, which is like a skipping movement, where we're just bouncing, landing on the ball of the foot with the heel kissing the floor. So warming the body up, starting to get the elasticity and the muscle doing the job it should and getting ourselves ready to roll. We use some other run-specific movements like forward land, which is simple opposite arm, opposite leg movement, where we're starting to really work on the pull of the leg and the action of running. And then another good one that we get some great results with is our carioca, which is a crisscross of the legs. And you can do carioca and have a look, and you'll see that all, we've got videos of these drills, if anyone wants them. Lisa: Yeah, email us. Neil: Please let us know. And the whole idea of these is that, again, everything — hips are open, heart rate’s up, blood pressure's up, we're ready to move. And we've done some movements that are run-specific, so when we go run, we're actually ready to run. So to break it down and give you an example of what my normal warm-up would look like — I'll always run my feet. Okay, I will always go through my breathing, sort of goes from my breathing start and then go through and roll my feet, and I roll my calves, and I roll across the top of my hips and up either side of my back. So they’re my go-tos. From there, I will do three usually big fascia movements, one for the front of the body, one for the solid body, one for the back of the body. And then I go through two or three drills. I’ll go and run. On a recovery run that will take me about five minutes. Okay, on a higher intensity run, as Lisa was saying before, on interval run, that might take me sort of 12 to 15 minutes. But it's you… You take which bits of the tools you want out of the toolbox, and then you start using them from your perspective. The other bit to throw in, just throw the mix, finally, is just looking as well, I'm a big fan of using music. We've talked about this quite a lot before as well as. So music helps me have a cadence. So if I'm doing an interval run, I find music really helps me with cadence to help me keep my cadence up. I'm doing a recovery run, then I don't enjoy using music as much because I'd rather you know, hang out and make it more of a meditative state and chill out from there. So thinking as well about what's in your playlist. Does music motivate you and help add to the mindset? Or does silence help add to the mindset? Working out what you need for each run and should it be part of that session; I use music often in my warm-up. And the music I choose for recovery run is significantly different than one I use when I'm warming up for an interval run. One's going to be really lifting me intensit-wise and mindset wise, the other is going to be letting me know that this is going to be cruising, it's going to be laid back, it's going to be about recovery. Using music as well can make quite a significant difference. Lisa: Because it's… Sorry. It's all about the mind part of the puzzle really. You know, you put, I don't know, Thunderstruck on when you're trying to do an interval session. And you're like, yeah! And you going for it, and the cadence helps you and so on. And that's using your body to activate those that, again, in that case, you're activating some adrenaline and getting that going, which you need for that session. And then you know, you want to calmer ones with you if you're just doing a recovery where you don't want to be smashing yourself and you just want to be cruising, then you want a more cruising music. But just on that note, though, just be aware, if you're in traffic, you know, it can be really dangerous. And I've been hit by a car because I had bloody things in my ears, and I was unaware of the traffic around me. So just being a little bit cautious if you are out running on roads and crossing streets, especially when you come to intersections, and you can’t hear that car coming around the corner. Neil: Pick what you're doing and where you're doing it. Lisa: Be aware, be aware of your environment. Neil: Looking, then you should have that toolbox in place now. Looking at what you're currently doing, who you are and how much of a warm-up — what percentage you use each tool for will be quite different for each person. So as we said at the start, some people will need to spend more time breathing. Some people will need to spend more time rolling. Others might need to spend more time with the dynamic warm-up. You'll all do a little bit of each but it's going to be, the percentage will be different. And when you use each tool, it’s going to depend on what you're doing and what's on your program. Lisa: And one other point here is that you will have — and I promise you this — a much more fun run, and you'll enjoy it more if you've put the time into this warm-up piece of the puzzle. Because I know a lot of us are under time pressure and stress. And we've got like, ‘I've got 30 minutes, I've got to get my running today. That's all I've got, I don't want to spend 10 minutes warming up’. Okay, negotiate with yourself and try to do at least five minutes, because it's better to get that five minutes because that other 25 is going to bring you more than that extra five minutes of running, if that makes sense. Because you— if you talk to runners, most people and if you're a beginner, you might not be aware of this, but the first 20 to 25 minutes are absolute crap for everybody all the time. You know, it's very rare, where you just run out the door, if you haven't warmed up, that you'll be enjoying yourself and your body will be stiff, it'll be sore, it'll be not activated, you won't have a good posture, you'll feel like your heart and your cardiovascular system isn't woken up. All of that can be avoided if you do all of this in the preparation. It's like laying the foundation of a house. If you do it on quicksand, you're not going to have a very stable house. If you do it on concrete and you put your foundations and your poles in properly, you're gonna have a house that stands for a long time. You're going to enjoy your run a lot more. You know, today's session was was a classic example of that, you know, interval session full on, hardcore, big good workout, warm-up prior and the session wasn't nearly so difficult than if I just jumped out the door and done it. So don't underestimate that. Neil: Good polling, Lis. I liked it. Lisa: Don't underestimate a good warm-up. So people, if you've enjoyed this content, please share this with your friends and family. Share it, get it out there, get it out in the world, we really appreciate you doing that. And if you, you know, want to come and join us at Running Hot Coaching, this is what we do. And what we love is to help people with their running journeys and inform people. And as you can see, we take a very holistic approach to our running into our health programs and to all of the programs that we do. Because we look at people as whole people and not as runners or not  as ‘You've got a health issue or specific health issue’. We look at the whole person the whole time so that you can actually get the best performance because there's no optimal performance without optimal health. That's probably a good place to leave it, actually. Neil: I like it. Lisa: Well, thanks for joining us today. Thanks, Neil, for your wisdom as always — epic. Really appreciate you, right. And we'll see you again next week. Thanks, guys! That's it this week for Pushing The Limits. Be sure to rate, review and share with your friends. And head over and visit Lisa and her team at lisatamati.com.  

Marla Colic – is a former self-storage owner and now broker from Missouri who has been in the industry since 2010. Marla’s knowledge of the storage asset class includes storage ownership, management, consulting, and brokerage. In 2016, Marla joined Marcus & Millichap as a real estate broker where she facilitates the acquisition and disposition of Self Storage assets across Missouri and the Midwest. Marla is a partner with First Vice President Investments Anne Williams-Blackwell and the Williams Storage Group, which includes over 30-year storage experience. The Williams Storage Group sold over $60 million in storage in 2019. In this episode, we talk to Marla about how she bought her first Self Storage Facility fresh off giving birth to her daughter, her journey into becoming a self-storage broker, and some fantastic advice about how prospective buyers of self-storage can build relationships with owners and brokers. Post-Interview Analysis  Key Lessons Learned. If you are considering buying a self-storage facility, start making calls to lenders first. Those relationships take a while to build and you want to be able to answer yes when a self-storage broker asks you if you’ve lined up a lender. It also gives you an idea of how large a facility you can afford. Now, given that commercial lending is based on the asset, not the borrower, this is not as big an issue as it would be for a piece of residential real estate. How did they acquire their knowledge or what knowledge did they need to acquire? She had a paid mentorship with her eventual business partner Anne Williams. How much money did it take to get started? She and her husband put down approximately $150,000 to purchase a $750,000 facility. Most of the funds for that property came from credit cards and a home equity loan on their primary residence. How much time does it take now? This is a full-time job. Could they do this strategy from anywhere in the world? No, she is focused on helping put together self-storage buyers and sellers in the Midwest market of the United States. Episode Highlights:  Schedule a video chat with Neil Henderson at https://www.roadtofamilyfreedom.com/selfstoragecall/ (roadtofamilyfreedom.com/selfstoragecall) How she networked with other self-storage owners in order to acquire her facility What works better for contacting self-storage owners, a targeted market-specific approach, or a shotgun mass mailing approach How does the typical first conversation with a self-storage owner go The challenges of building rapport with self-storage owners during the time of COVID-19 And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Website: https://www.williamsstoragegroup.com/exclusive-listings-1 (Williams Storage Group) Facebook: https://www.facebook.com/marla.colic.7/ (Marla Colic) Email: marla.colic@marcusmillichap.com Phone Number: 314-889-2524 Resource: https://www.liveoakbank.com/ (Live Oak Bank) Follow Us: https://www.facebook.com/roadtofamilyfreedom/ (facebook.com/roadtofamilyfreedom/) https://www.instagram.com/roadtofamilyfreedom/?hl=en (instagram.com/roadtofamilyfreedom/) https://twitter.com/r2familyfreedom (twitter.com/r2familyfreedom) Other Stuff: If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. For show notes and past guests, please visit https://www.roadtofamilyfreedom.com/episodes/ (roadtofamilyfreedom.com/episodes/) Discover the tools and services we use, visit https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com/resources/)

Behind the Curtain- Is Instagram a Good Platform for the Enneagram?    In the 69th episode of Enneagram & Coffee, host Sarajane Case talks about Instagram, if it is a good platform for Enneagram in line with her purpose. Listen as she also talks more about self-care.     Episode Highlights:    Sarajane is in her office with the doors open, and birds are singing outside.  Sarajane talks about how she dealt with guilt after two weeks of being sick, thinking that she may have neglected something by not listening to her body.  Her sickness made her think a lot about how people don't listen to their bodies.  Neglect creates cravings, and cravings come from restrictions.  People are supposed to feel good, and if they don't, then maybe something is being neglected. The fear of being undisciplined and distrust of self are causes of self-care neglect.  Unlearn the idea that we should not trust our needs. Even in the workplace, have that moment to take a break.  Host remembers when she was in college working on a busy coffee shop that was understaffed, where she freaked out and cried at the back as a flood of people came in while she was physically, emotionally, and mentally exhausted.  Sarajane talks about her day off and a day of full media silence.  Sarajane kind of questions the ability to use the enneagram on Instagram since it is hard to synthesize the information into tiny boxes.  Enneagram is so deep, and it is so sacred to a lot of people, and it is so personal that a lot of us had a hard time accepting any variations of it.  Some people are not going farther in the enneagram, and don't even know what enneagram is, who are followers, forming their understanding off of it.  Sarajane's deep purpose is to help people find their balance between self-acceptance and productivity. The enneagram enhances the balance between self-care and productivity.  Sarajane is struggling with this format, as she's not confident that enneagram and coffee have its stance on Instagram. Sarajane confidently believes that the podcast has its stand. Sarajane is in a constant conflict whether she's posting these things when she is not confident.  Sarajane opted to choose her purpose over followers.  Sarajane focuses on the impact that she's making in the lives of her followers. Sarajane wants to make sure that that time of her followers is valued, not just in production but in intent. 3 Key Points: Don't sacrifice self-care for discipline or discipline for self-care as they can co-exist.  Be reminded that followers as a human being with beating hearts and souls, giving their time and attention. Always choose your purpose over half a million of followers.    Tweetable Quotes:   "In American culture, we are very much like trained not to trust ourselves, not listen to our instincts."- Sarajane Case "Cravings are the byproduct of the restrictions, and not the other way around."- Sarajane Case "Our obsession with foods comes from the restrictions that we do."- Sarajane Case " Moderation is okay."- Sarajane Case "Cold viruses don't care what time you wake up in the morning, that's not how Science works." - Sarajane Case "Self-neglect is ingrained in most of us."- Sarajane Case "My deep purpose is to help people find their balance between self-acceptance and productivity."- Sarajane Case Resources Mentioned:   Sarajane Case Instagram

Sophia has a vision to share the benefits of yoga with people who have experienced gender-based or domestic violence, but she feels stuck with how to talk about it and include/attract the right people. In this on-air coaching session, Mado helps her navigate some important choices and encourages her to start imperfectly.  Episode Highlights:  How to approach the language around working with survivors of gender-based violence  How certain language around your niche can unintentionally exclude people and what you can do about it. The leadership skill of making tough decisions  How having self awareness as a yoga teacher helps you take action, learn as you go, and course correct  The challenges and strengths of building a business as a shy or introverted person and how to work with what you have Strategies for creating a sense of community for online classes    Links & Resources Become a patron of the yoga teacher resource podcast to support ad-free episodes and receive bonus content Join the Yoga Teacher Resource Facebook Group  Sign up for Mado's email list and get a free download of 100 yoga class themes

I’ve been following the work of today’s guest for quite some time. So, I am excited to welcome Paul Martinelli and hear his ideas and insights.   A high school dropout from a Pittsburgh working-class family, Paul overcame a stuttering disability and a dim future to rise from janitor to millionaire entrepreneur. He has shared the stage with such personal development masters as John Maxwell, Seth Godin, Les Brown, Mark Victor Hansen, Jack Canfield, Wayne Dyer, Brian Tracy, Denis Waitley, Nick Vujicic, and Zig Ziglar.   Today, Paul is President of The John Maxwell Team, an elite group of certified coaches and communicators mentored by the #1 leadership expert globally and New York Times best-selling author John Maxwell. Paul’s creation of the certification program earned him the Marcus Buckingham’s Leaders Leading Leaders award, which recognizes innovators who inspire others' excellence.   Listen and get inspired by Paul’s story. Learn more about his studies, programs, and his fruitful relationship with his mentor, Patrick Hayes.   Episode Highlights:   ●      Getting to Know Paul: From a High School Dropout to a Successful Entrepreneur [3:30] ●      Mentor-Mentee Relationship with Patrick Hayes [11:20] ●      Things that Affects the Way We Think [17:51] ●      The Divine and His Plan[21:15] ●      Insights on Paul’s Studies and Programs [30:20] ●      The Law of Vibrational Frequency [38:10]   AND MUCH MORE!   Resources Mentioned In This Episode: ●      I believe anyone can be a leader in today’s world. That’s why I’ve created a short, user-friendly book called Redefining the Top 1 Percent. Get your FREE copy by joining our Facebook Group here. Not only are you getting a free copy of my book, but you’ll also get lots of FREE training and resources every week. ●      Know more about Paul, his studies, and his works by visiting his website at paulmartinelli.net. ●      Empowered Living is a community of key influencers and agents of change from all walks of life - from business, healthcare, law, academia, entertainment, politics, entrepreneurship - all across the globe. ●      Identify your level of awareness and be ready to unleash your full potential with Paul’s newest program, Fully Resourced. ●      Connect with Paul: o   Facebook o   Twitter o   Instagram o   LinkedIn ●      Books Recommendations: o   Psycho-Cybernetics by Maxwell Maltz o   Think and Grow Rich by Napoleon Hill     Quotes:   “In this life, we don’t get what we want. You get who you are.” “Most people do not know how to think. Most people know how to read, remember, and repeat, and they call that thinking.” “[On COVID 19] We may be on the same ocean, but we are not on the same boat.” “We were created to be in harmony with the 7 laws of the universe.” “All of us are spiritual beings. We have been gifted with intellect, and we experience the world in our physical bodies. It is our spirit that is seeking solar expression and solar expansion. It is our spirit that causes us to wake up and want to be and do and have more.” “What good is it to have a lot of money if your family hates you or your kids don’t talk to you?” “Whenever we experience anything good or powerful in our lives, the first thing we do as human beings is telling everyone about it.” “Everything in the universe is energy, and we know that energy is in a constant state of vibration.” “Everything is created twice.”       Ways to Subscribe to Redefining The Top One Percent:   Apple Podcast Stitcher PlayerFM Spotify

  Knowing precisely why your client wants to buy or sell a house is critical to your relationship, and can, at times, become a fairly complex task. In today’s episode, Matt and Garrett look at the tools available for you to help your client understand their why especially when the reasons may not be on the surface and may require some deeper questioning. Until they understand their why, it may very well be impossible for you to help them find precisely what they are looking for, so let Matt and Garret help you out.   They begin by reviewing some of the tools available to help understand your client’s why, and they perform a brief role play that illustrates a ‘what and why’ conversation. They then focus upon strategies to employ when you’ve done everything properly, but a client is still hesitating to act, which, as they point out, could have deep emotional roots. With an emphasis on when and how to help clients find clarity, our hosts offer valuable advice in this potentially sensitive area as well as the possible results. Going a little deeper may cause some level of discomfort but the mutual rewards of helping one of your people clarify what they want goes far beyond real estate, and will ensure a long lasting and fruitful relationship for you both.   Episode Highlights:     Some tools available to help find surface level to intermediate whys and deeper whys   Matt and Garrett’s role play of a ‘what and a why’ conversation   Asking questions, really listening to answers, and watching body language   The Ten Step Buyer Process   Having conversations to uncover the deep, serious emotions which may impact a buyer or seller’s decision   When and how to help clients find clarity   Mutually putting a client on hold   Asking questions, and checking their pulse   How this results in referrals   Steve Sim’s book, ‘Bluefishing: The Art of Making Things Happen’   Quotes:   “It’s amazing how much just asking the question ‘Why?’ can really help, especially right up front, whether we’re talking about a seller or a buyer.”   “It’s also about how they answer with their body language.”   “I think in-person is the absolute best way of doing it, or zoom in today’s world, I think, could work really well.”   “Some of the best Ninja’s I know are not afraid about talking their client out of moving sometimes.”   “Now you’re really helping these people with life, not just real estate.”   “Is there some deeper question that I could be asking that’s going to take these people to a different level of clarity that we’ve all missed?”   “These are people. These are relationships. These aren’t transactions.”   “Once I started actually building relationships and paying attention to the people in my business, things took off.”   “People’s criteria can change, for sure, really quickly too. I mean, so don’t ever be afraid to do the reset.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli

In this episode, Kayla and special guest Dr. Glenn Livingston discuss the psychology behind binge eating and dive into healthy ways to combat addiction and build healthy habits. Dr. Glenn Livingston, is the former CEO of multimillionaire consulting firm for the food industry and psychologist whose work has been highlighted in media outlets such as Los Angeles Times, The Chicago Times, and many more. After decades of research on the nature of binge eating and overeating habits he has developed a simple, effective method to overcome binge eating and any other bad habit! Episode Highlights: • the psychology of addition • 3 things that trigger self love • how the food industry makes unhealthy food addictive • over stimulation with sugar • the psychology of eating • the link between stress and eating • subconscious patterns that lead to overeating • how to effectively change any bad habit Episode sponsor: Link: https://neurohacker.com/?rfsn=4583810.e8eaa4e Coupon Code: BIOCURIOUS (good for 15% off any product/purchase, including subscriptions!) Connect with Glenn: Website: www.NeverBingeAgain.com Facebook: https://www.facebook.com/NeverBingeAgain/ Connect with Kayla: Social media: https://www.instagram.com/biocurious_kayla Join the BioCurious Co-op: https://www.biocuriouskayla.com --- Send in a voice message: https://anchor.fm/biocurious/message

In this 147th episode of Fintech Impact, Jason Pereira, award-winning financial planner, university lecturer, writer, and host interviews John Wu, CEO of Ava Labs, a blockchain company focused on financial institutions!Episode Highlights:0:33 – John Wu introduces Ava Labs.1:07 – John dives into his storied career in emerging technologies.5:38 – How did John dive into the world of blockchain?7:20 – The owner of Ava Labs reached out to join forces with John.8:00 – How does Ava Labs solve many of the problems that others do not?9:57 – Jason and John dive into the problems with crypto exchanges that exist today.13:50 – John breaks down the reason that blockchain integration will take a long time.16:28 – Jason and John talk about the evolution of banking and plastic payments.21:47 – How does the blockchain scale without forgetting about the libertarians that have helped build it?24:50 – Jason and John look 10 years into the future of blockchain.27:19 – If John could change one thing about his industry, what would it be?29:02 – What are the biggest problems that Ava Labs has right now?30:55 – What inspires John to get jazzed up every day?3 Key PointsJohn began a software company that automated many of the backend tasks and gave access to crypto in an attempt to help individuals and small businesses.In today’s world of crypto exchanges, everything has been made for crypto users by crypto users, making it difficult for new users to enter the market. Ava Labs hopes to fix that problem.Eventually, end users will think of blockchain on the same level as using AWS. Even though they won’t understand how it works, it will just be a part of life. Tweetable Quotes:“Once you start investing for yourself, you realize this stuff is really hard for individuals and small businesses to get involved with.” – John Wu“The attention really comes when people think about it as the value that’s being transferred away from traditional finance to somewhere in the ether.” – John Wu“It’s the adoption cycle of any technology, right?... I’m starting to see the promise of blockchain finally come to fruition.” – Jason Pereira“The concept of a consensus protocol has been around for a long time.” – John Wu“There are so many applications for blockchain in so many niche spaces that you can have many different companies and protocols winning.” – John Wu Resources Mentioned:Facebook – Jason Pereira’s FacebookLinkedIn – Jason Pereira’s LinkedInFintechImpact.co – Website for Fintech ImpactJasonPereira.ca – Sign up for Jason Pereira’s newsletterWoodgate.com – Website for Woodgate FinancialLinkedIn – John Wu’s LinkedInAvalabs.org – Ava Lab’s Website See acast.com/privacy for privacy and opt-out information.

“A customized meal plan at the end of the day, is just a plan, it's the person's resolution and determination that makes a difference.” - Krish  Rathi    If you are to pick between taste and ingredient, which would choose? Of course, we fancy healthy foods but taste is equally important. As humans, we eat not only to survive but also to find enjoyment and satisfaction. In this episode, Justine and Krish Rhati, the founder of Oorjabar share how to get the most out of your food. Krish relates his journey towards the creation of Oorjabar, a protein bar that blends great taste and real, nutritious food. He also talks about the healing power of food, a better rice substitute, how to make a customized meal plan to suit your needs, and why building a better foundation for health matters. The media features mouthwatering foods that become poison in our body in the long run. But we refuse to be a prey to these marketing schemes! Tune in and discover better food alternatives and effective meal plans! Connect with Justine:  Website Facebook Instagram LinkedIn   Connect with NextGenChef: Website  Facebook  Twitter  Instagram  YouTube NextGenChef App   Episode Highlights: 02:55 Nutrition Food Company 09:46 Customized Meal Plan 15:44 Ingredients Matter! 19:06 Start Of Oorjabar 25:37 Safety And Supply of Oorja During Pandemic 36:38  Real Food, Wholesome Ingredient 38:10 Best Way To Eat It!

During this episode of the Lab Coat Agents Podcast, host Jeff Pfitzer talks to Grant Wise, the Founder of Witly, an automated-ad platform. With Witly, real estate agents are able to automate their marketing campaigns with various strategies to the point that by the time a lead gets to their door, their conversion rates are through the roof! Episode Highlights:  Grant has been in the social media training industry for the last 7 years, going from teaching agents to use Facebook ads, to becoming a social media expert. Through his social media training ventures, Grant has had a hand in the sales of over $1B in real estate. Growing up in a family where everyone had their real estate license, Grant knew he wanted to be in the industry, but he didn’t want to sell houses. Witly was founded on March 31st, 2017 with the goal of saving agents the time that it took to build those funnels. Witly gives agents the ability to create their own lead source and increase their conversion rates. There is a healthy mixture of Witly users that have both their own leads and use Witly to generate leads. Through the use of automatic video remarketing, Witly drives up lead conversion rates for real estate agents. Instead of generating leads, Witly focuses on client generation through various remarketing techniques. 98% of people buy products from companies that have marketed to them more than one time. The more that you can get your face or company in front of the buyer or seller, the better relationship you will be able to build. Video remarketing instantly gets your face and personality back in front of your desired clients. Most agents automatically put a lead into a CRM, the classic marketing strategy that Witly has made outdated. Grant just held his video-marketing event in Bentonville, Arkansas where he shared a plethora of information that agents need to hear. Such a small amount of people use video marketing right now that you don’t even have to be good at it. The first few minutes of any listing presentation should be focused on building a relationship with someone, then the education begins. Your video marketing plan should look very similar to how you would approach clients in-person. Even though you hear all about video marketing in the real estate industry, almost no one does it. The desire, or need to buy or sell a property, is the foundation of where leads come from. Content that people search for on various platforms will always be provided to them automatically by those platforms. Witly operates by first casting a wide net and then funneling people through the sales process of individual agents. For those who desire to do this on their own, Grant suggests prioritizing quality over quantity when it comes to content creation. It’s important to know your metrics and your exact ROI for each investment into your marketing. Grant creates videos as both a method to warm up cold leads, and for people that already know him. Jeff appreciates agents and coaches that practice what they preach and walk the walk in their own businesses. Witly does everything for your video marketing campaign besides the signup and uploading of your content. Integrating Witly with your CRM will make your marketing campaigns that much more efficient. Consider your own experiences with product remarketing and how many times it took for you to make a purchase. 3 Key Points: Grant’s experience from traveling the country as a brokerage recruiter allowed him to understand what it is that agents and clients truly want. Witly gives agents the ability to increase the conversion rates of their lead sources by taking over their marketing campaigns. Video marketing should follow this order: build a relationship, establish authority through education, use testimonials as social proof, and demonstrate your knowledge of the community. Resources Mentioned: Lab Coat Agents (website), (Facebook), (Facebook Group), (Twitter), (Instagram) Grant Wise: Witly | Website | LinkedIn | Instagram | Podcast Lab Coat Agents EP59 StreetText (sponsor) Followup Boss (sponsor)

In this day and age of technological advancements, there’s a new wave of alternative treatments to help you get better sleep. In this episode, join Dr. Meghna Dassani as she dives into virtual reality as a sleep aid for teens.       Episode Highlights:   - How effective is using virtual reality in helping teens get to sleep?   - What are the side effects of using this new age technology?   - Does the benefits of using VR as a sleep aid outweigh the risks?   - Tips on how parents can encourage their teens to practice good sleep hygiene.       Quotes:   “Encourage our teens to practice good sleep hygiene.”   “Making sure that [teens] have a good routine that includes down time before bed.”   “Encourage kids to not procrastinate on big tasks.”   “Limiting caffeine is key.” Learn more about Meghna Dassani www.meghnadassani.com www.dassanidentistry.com

Healing trauma is a daunting task that most people wish to push under the rug. After a failed suicide attempt, this week's guest knew facing her pain head-on was the only thing she could do. Hannah Deindorfer experienced more life than one could possibly imagine before hitting 21 years of age. Assuming responsibility for a bipolar parent as a child, being in an abusive relationship in her teens, and experiencing an eating disorder in college led Hannah down an icy road in Michigan where she attempted to take her own life. After surviving, she was determined to face her trauma head on and start the path to healing. In today's episode, Hannah shares what healing trauma looks like, daily practices for feeling grounded, and how she approaches having difficult conversations with family. Hannah also shares how leaning into her pain and trauma allowed her to find her passion which turned into a lucrative coaching business she owns today. Hannah's story is filled with courage and hope, I know you're going to get so much from it. Note: Hannah and I discuss suicide in this episode. If this is something that triggers you, please refrain from listening. If you need any mental health or suicide support, please call the National Suicide Prevention Hotline at: 800-273-8255. Episode Highlights:  3:14 Discovering your upper and lower thresholds and what they mean 6:48 Growing up quickly and taking care of a bipolar parent at 13 9:38 Hannah's eating disorder and suicide attempt on an icy road in Michigan 14:11 The importance of sitting with your pain when healing trauma 16:43 Deciding to move to San Diego for a $500/month job 20:11 The puzzle pieces Hannah put together to create a half a million dollar coaching business in two years 24:51 What Hannah believes has been pivotal to her growth and a key part of her success 28:07 Hannah's unique approach to coaching that creates successful businesses and even better humans 31:47 Healing family relationships after experiencing trauma 35:38 How to have tough conversations with the people you love 39:67 The first step to healing trauma 42:11 Daily practices for feeling grounded and safe 45:17 Hannah's latest coaching program rooted in transformation and healing 48:28 How to get in touch with Hannah Links and Resources:  Hannah's Website Hannah on Instagram The Inner Edge Program The Big Leap by Gay Hendricks Landmark Podcast 017: How to Turn Relationship Conflict Into Connection with Annie Lalla Guest Bio: Hannah Deindorfer is a business mentor, mental health advocate, suicide attempt survivor, anorexia survivor, Harry Potter nerd, writer, coffee snob, and dog mom who lives in Austin, Texas. She has a talent for helping those around her see the possibilities for their future successes and creating a path for them to get there. She has built a multiple six-figure coaching business as a solopreneur, while working less than 30 hours a week and supports others in building the online businesses of their dreams as well. Some call her a fairy, that would be accurate. Did you enjoy this episode? Please drop a comment below or leave a review on iTunes to let me know! I love hearing what you think and it helps others who want to Do It Different find the podcast as well.

Tony Pernelli – is a self-storage investor from Pennsylvania who got his start investing in multifamily and flips. In this week’s episode, you’ll hear how he self-managed over 100 residential doors while holding down a full-time job and why that experience pushed him into investing in self-storage facilities. In just two years, Tony has built a portfolio of 6 facilities and counting in several locations in the South. In this episode we talk to Tony about purchasing his first self-storage facility, what was it that attracted him to storage from working a full-time job while managing over 100 residential units. The very simple airport method he uses to decide on markets he wishes to invest in, and finally some of the unexpected frustrations he faces as a self-storage owner. Post-Interview Analysis  Key Lessons Learned. When you are dealing with residential real estate, there are two main factors you are dealing with - mechanical systems and people. The benefit of storage is the people's interaction is diminished and the mechanical systems are simplified.  How did they acquire their knowledge or what knowledge did they need to acquire? He’s had to learn how to evaluate self-storage opportunities.  How much money did it take to get started? He put down 25% on a $305,000 self-storage facility, so about $61,000. How much time does it take now? He spends about four to six hours a week on acquisitions, but only about an hour on management. Could they do this strategy from anywhere in the world? Yes, he currently invests at a distance. Episode Highlights:  Schedule a video chat with Neil Henderson at https://www.roadtofamilyfreedom.com/selfstoragecall/ (roadtofamilyfreedom.com/selfstoragecall) Purchasing his first self-storage facility What attracted him to self-storage after self-managing 100 residential units while holding down a full-time job The very simple airport method he uses to decide which markets he will invest in Some unexpected frustrations he faces as a self-storage owner And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Facebook: https://www.facebook.com/profile.php?id=100008809715279 (Tony Pernelli) Follow Us: https://www.facebook.com/roadtofamilyfreedom/ (facebook.com/roadtofamilyfreedom/) https://www.instagram.com/roadtofamilyfreedom/?hl=en (instagram.com/roadtofamilyfreedom/) https://twitter.com/r2familyfreedom (twitter.com/r2familyfreedom) Other Stuff: If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. For show notes and past guests, please visit https://www.roadtofamilyfreedom.com/episodes/ (roadtofamilyfreedom.com/episodes/) Discover the tools and services we use, visit https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com/resources/)

There are a couple reasons why this is the coolest part of the year, and the main one that Matt and Garrett talk about today concerns the many opportunities available in this season to call and connect with your people. This has been a year like no other, magnifying the importance of this contact, and the coming season offers even more opportunities to continue to demonstrate your care and concern for the people in your life.   Our hosts begin by reviewing the impact of calling up people in times of collective stress to sincerely check in on how they’re doing, as well as the advantages that live-flow offers, the power of human connection, and the difference between Ninja and many other systems. They then discuss the nature of these calls, the specific opportunities available now, and increasing the frequency of touch points through combining communication methods. They finish by sharing the process for determining who you could consider contacting, and precisely where the real connections happen. As Ninjas, sincere concern for others and learning more about them is a cornerstone upon which to build the types of relationships that will prove beneficial to both your life and business. Today’s episode guides you in the process of ensuring you achieve this throughout the entire year, and especially in the coming months.   Episode Highlights:     Calling people in times of collective stress   Auto-flow vs. live-flow   Helping people beyond real estate   The power of the human connection   The difference between Ninja and many other systems   Making conversations all about them   The opportunities that are out there right now to call people   Combining methods of communication to increase touch point frequency   Creating your list of who to contact   Where the real connections happen   Quotes:   “When this year started it was a normal year.”   “Take care of your mindset, get on the phone.”   “When we’re all dealing with stress…these are the opportunities to make sure your energy’s in a great place, and pick up the phone and make a phone call.”   “We all have the opportunity to just build this human connection together through the power of a simple phone call.”   “All these phone calls are not trying to find out where the deal is, the phone calls are really trying to connect with people and understand the world that they’re living in right now, and to show care and concern for what’s going on.”   “Do not get attached to the outcome.”   “Our job is to keep them talking.”   “This is an opportunity to check in with them and see, are those traditions happening the same way through December?”   “Celebrate with them!”   “Make sure your warm list is included in this action program.”   “Have some fun with it.”   “This will come back to you in first, second, third month of 2021.”   “There’s people out there that will need your help at this time with too many life changes coming on.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli    

Join me in welcoming our guest for today, Robert Glazer.  Robert, also called Bob, is the founder and CEO of the global partner marketing agency, Acceleration Partners, and the co-founder and Chairman of BrandCycle. A serial entrepreneur, he has a passion for helping individuals and organizations build their capacity to Elevate.   Bob is a columnist for Entrepreneur, Forbes, Thrive Global, and Inc. writing on topics ranging from performance marketing and entrepreneurship to company culture, capacity building, hiring, and leadership. Bob shares his ideas and insights via Friday Forward, a popular weekly inspirational newsletter that reaches over 100,000 individuals and business leaders across 50+ countries. He is the host of the Elevate Podcast, where Bob sits down with leaders, thinkers, and authors to discuss personal growth and helping others live their best lives. Bob is also the Wall Street Journal, USA Today, and international bestselling author of four books: Elevate, Friday Forward, Performance Partnerships, and How To Make Virtual Teams Work.   In this episode, we dive into the nitty-gritty of Bob’s book and newsletter, Friday Forward. We discussed stories he shared through his weekly newsletter and some insights on purpose, pain, work-life balance, and snowplow parenting. If you enjoyed the stories we shared in this episode, do yourself a favor and make sure to join Bob’s newsletter.   Episode Highlights:   ●       Journey to Building Acceleration Partners [1:25] ●       Friday Forward Newsletter [7:45] ●       Feedback: Robert Shares a Metastory [13:35] ●       Purpose in Pain [19:30] ●       The Disadvantages of Snowplow Parenting [25:20] ●       The Idea/Myth of Work-Life Balance[32:55] ●       Book Recommendations [35:50]   AND MUCH MORE!   Resources Mentioned In This Episode: ●       If you are a future or aspiring business leader who wants to achieve the next level of success in your profession, get started by getting my FREE video short course: The Secret to Unleashing Your Top 1 Percent. ●       Know more about Bob and his works by visiting his website at robertglazer.com. ●       Check out Bob’s book, How to Make Virtual Teams Work, and learn how to manage and empower a virtual team that thrives while working from home. This is very timely, so make sure to grab your copy! ●       Make sure to also check out Bob’s other best-selling books: o   Elevate o   Friday Forward o   Performance Partnerships ●       Did you like the stories shared in this episode? Make sure to join Bob’s Friday Forward Newsletter here. ●       Connect with Robert: o   Facebook o   Twitter o   Instagram o   LinkedIn ●       Book Recommendations: o   Mistakes Were Made (But Not by Me) by Carol Tavris and Elliot Aronson o   Grit by Angela Duckworth o   Mindset by Carol Dweck   Quotes: “The feedback really tells me the ones that hit a personal chord with people. Feedback is helpful.” “What kept me writing was feedback and understanding that people were getting something out of it, and it was making a difference.” “You need some of the haters to draw interest.” “Passion clearly comes from pain.” “We’ve reached diminishing returns on wanting better for our kids.” “So many parents are preparing the path for their kids. They are not preparing their kids for the path.” “Cognitive dissonance is one of the more dangerous forces out there.”     Ways to Subscribe to Redefining The Top One Percent:   Apple Podcast Stitcher PlayerFM Spotify

In this episode of Inside the Plan with the 401(k) Brothers, Bill Bush and Andy Bush, advisors at Horizon Financial Group, talk about times and strategies to make changes in your 401(k) plans and your retirement savings.   Episode Highlights: 01:18 – Bill Bush and Andy Bush talk about how the change in seasonal weather can signal other changes in your life. 02:11 – Is it time to change your contribution rate? 03:31 – New Year's resolutions are a time to reflect on your investment changes.  05:16 – What can you do in the next 30 days to have a better outcome in your life?  07:35 – Make sure you are comfortable with the risk you are taking. 06:50 – Identify what makes your life meaningful instead of just buying random things just because other people have them. 08:30 – Budgets are controls over you, it is you being in control of where your money goes. 09:00 – Use a retirement plan calculator to see where your goals are at currently. 11:20 – Unfortunately, people will spend more time planning a two-week vacation then they will spend reviewing their retirement.   3 Key Points: Birthdays, especially milestones like 30, 40, and 50, are times to make retirement changes. When your car is paid off, you can start reinvesting that money that is now freed up. Write down your goals, make them intentional, and hold yourself accountable.   Tweetable Quotes: “Anytime there is a change in temperature, change in season, it is a change, and so you can maybe think through, ok, well is it time to change something else in my life?” – Andy Bush “Is it time to change your investment philosophy if you haven’t changed your funds in a while?” – Andy Bush “The last 30 days, did you do something that was instrumental in your life or did you just kind of go about your life?.’” – Andy Bush   Resources Mentioned: Inside The Plan with the 401(k) Brothers-- Discover more about the Podcast Horizon Financial Group   Contact Information: bbush@horizonfg.com Abush@horizonfg.com    

This week Jaquelle and Sean talk about what to do when you doubt your faith. They also surprise each other with shocking changes in their personal lives. Episode Highlights 08:27: Transitioning to this week’s topic 09:47: Is doubt bad or good? 15:03: If I have doubts, does that mean I’m not a Christian? 19:35: How...

Sepsis is a massive health issue worldwide. According to WHO, nearly 50 million people get sepsis every year, killing 11 million. Here in New Zealand, one in five ICU patients dies because of it. Thus, raising awareness about the role of vitamin C in sepsis can help save lives. Dr Anitra Carr joins us in this episode to expand our understanding of the role of vitamin C in our body. She also explains how vitamin C functions not only as an antioxidant but also as a cofactor in many different mechanisms, particularly in fighting cancer and sepsis. Everything we share in this episode will be helpful for you should you find yourself or a loved one admitted to a hospital, so tune in.   Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. You can also join their free live webinar on epigenetics.   Online Coaching for Runners Go to www.runninghotcoaching.com for our online run training coaching.   Consult with Me If you would like to work with me one to one on anything from your mindset, to head injuries,  to biohacking your health, to optimal performance or executive coaching, please book a consultation here: https://shop.lisatamati.com/collections/consultations.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: http://relentlessbook.lisatamati.com/ For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   My Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Learn more about vitamin C’s antioxidant properties. Discover how vitamin C helps patients with pneumonia and sepsis. Learn about vitamin C’s role as a cofactor and how it ensures the proper functioning of different body processes.   Resources Read more about Dr Carr's study on vitamin C levels in patients with pneumonia. Access Dr Carr's review on recommended doses of vitamin C. Health and Immune Function Benefits of Kiwifruit-derived Vitamin C by Dr Anitra Carr Read more about Dr Carr's ongoing clinical trial on vitamin C and its effect on COVID-19 patients. Learn more about Dr Paul Marik's protocol for sepsis using vitamin C and steroids. Learn more about Dr Fowler's Phase 1 safety trial of IV vitamin C in patients with severe sepsis. Watch Professor Margreet Vissers' lecture on her work on vitamin C.   Episode Highlights [04:40] How Dr Carr’s Research on Vitamin C Started Dr Carr’s research began in 1998, where she studied how reactive oxygen species (ROS) produced by white blood cells react with our tissues. White blood cells produce ROS to help kill bacteria. However, they can also react with the tissues and create inflammation. Dr Carr then began investigating how vitamin C’s antioxidant properties help decrease inflammation. She also studied the benefits of vitamin C in preventing atherosclerotic plaques and the development of cardiovascular diseases (CVD). [09:42] Vitamin C as an Antioxidant Vitamin C has real antioxidant properties. Metal ions produce oxidants in the body; vitamin C donates electrons to these ions, converting them to the reduced state. The recommended daily dose to benefit from the antioxidant potential of vitamin C is 60 to 90 milligrammes in men and 75 milligrammes in women. You need a higher dose (120 milligrammes) of the vitamin to protect yourself from CVD and cancer. [17:57] Vitamin C in Food vs. Vitamin C Tablet Dr Carr conducted a comparative dosing study between kiwi fruit and vitamin C tablets. She found no difference in the vitamin C obtained from food and tablets. The body recognises the same molecule and takes up the same amount. [21:36] Vitamin C in Sepsis and Pneumonia Patients with pneumonia can develop sepsis, resulting in multi-organ failure, septic shock and, eventually, death. In observational studies in patients with pneumonia, Dr Carr found that the lower the vitamin C levels, the higher the oxidative stress. The body's requirement for vitamin C goes up by at least 30-fold when you get pneumonia and sepsis; it is hard to get those amounts orally. ICU patients need a vitamin C dose of 100 milligrammes per day. In these patients, the actual levels of vitamin C measured in the blood is lower compared to the amount they are receiving. [25:25] Why Is Vitamin C Testing Not a Protocol in Hospitals? Doctors are not familiar with the importance, recent research and mode of action of vitamin C because it is not taught in medical schools. The hospital system is not set up to routinely measure vitamin C. In trials, vitamin C is treated as a drug rather than a vitamin. We need to know how vitamin C works to create proper and adequate study designs. [32:27] What Are Some of the Future Vitamin C Studies We Can Conduct? We need studies about the frequency, dosing and timing of its administration.  We need to learn about the finer details of the vitamin rather than doing the same study designs. It is tough to obtain research funding due to the misinformation surrounding vitamin C. We also need to educate doctors and patients alike about the science behind vitamin C. [43:16] Vitamin C as a Cofactor Our cells rely on enzymes to carry out chemical reactions. A cofactor helps enzyme function. Vitamin C functions as a cofactor for the enzyme that synthesises noradrenaline and vasopressin. These hormones help in blood pressure regulation. It’s better to give ICU patients vitamin C than giving them vasopressin drugs. This allows the body to naturally produce the hormone, preventing the side effects of getting vasopressin externally. Vitamin C is also a cofactor of collagen, which plays a role in stopping cancer metastasis and wound healing. [54:30] Vitamin C in Epigenetics The expression of DNA may be regulated by adding or removing methyl groups. Vitamin C is a cofactor for enzymes that modify DNA methylation. It controls the switching on and off of genes, playing a possible role in personalised medicine.   7 Powerful Quotes from This Episode ‘I’m much more interested in the whole person and how they're feeling, not what's happening inside a single cell’. ‘Don't wait until they're at death's door and at septic shock. It's hard for a vitamin to do something at this stage, even a really high-dose vitamin’. ‘A lot of these studies were designed to reproduce the first studies that came out to see if they could reproduce it also. That's why they’re using similar regimes. But now that we know more about it, each study adds another piece to the puzzle’. ‘There’s bigger issues at play with the whole pharmacological model that our whole system is built upon, and that nutrients and nutrition isn't taught in medical school. So, we're up against this big sort of brick wall’. ‘People go into a hospital setting or something, and they expect to have the latest and greatest information available, that the doctors know all that. And unfortunately, that's not always the case’. ‘Every person's life that is saved is a family that's not grieving’. ‘It’s the reason I’m doing this podcast, and it's the reason you're doing your research. And hopefully together and with many others, we can move the story along so that people get helped’.   About Dr Anitra Dr Anitra Carr holds a PhD in Clinical Biochemistry/Pathology. She started researching vitamin C when she undertook a postdoctoral research position at the Linus Pauling Institute, Oregon State University, USA, and was also awarded an American Heart Association Postdoctoral Fellowship. Dr Carr produced a number of high-impact publications in the field of vitamin C in human health and disease. Dr Carr is currently a Research Associate Professor at the University of Otago, Christchurch, School of Medicine. She has established her own research group, the Nutrition in Medicine Research Group, and undertakes translational bench-to-bedside research comprising observational studies and clinical trials on the role of oral and intravenous vitamin C in infection, cancer, metabolic health, mood and cognitive health. Dr Carr endeavours to understand the underlying biochemical mechanisms of action as well as improve patient outcomes and quality of life. She also pursues various ways to improve clinician and general public understanding of the roles of vitamin C in human health and disease. You may contact Dr Carr through anitra.carr@otago.ac.nz or call +64 3 364 0649.   Enjoyed This Podcast?  If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends so they can learn more about the benefits of vitamin C in sepsis and pneumonia. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript Welcome to Pushing the Limits, the show that helps you reach your full potential with your host Lisa Tamati, brought to you by lisatamati.com.  Lisa Tamati: Welcome back to the show! This week, I have another fantastic interview with another amazing scientist. But before we get there, I just want to remind you please give a rating and review to the show if you're enjoying the content and share it with your family and friends. I really appreciate that. And if you haven't already grabbed a copy of my book Relentless, make sure you do, you won't regret it. It's an incredible story that is really about taking control of your own health and being responsible for your own health and thinking outside the box. And it's the story of bringing my mum back to health after a mess of aneurysm. And it will really make you think about those—the way our medical system works and about why you need to be proactive when it comes to health and prevention, preventative health. And it's really just a heart-warming story as well. So, you can grab that on my website at lisatamati.com. Or you can go to any bookshop in New Zealand and order that or get that and it's available also on audiobook for those people who love to listen to books rather than reading them, I know, I certainly do a lot of that.  And just to also remind that if you have any questions around some of the topics that we've discussed on the podcast episodes, please reach out to me lisa@lisatamati.com. And if you want help with one of your health journeys or your performance journeys, or you want to work on some goal setting, on some mindset, please reach out there as well. We'd love to work with you. So today I have the Dr Anitra Carr, who is a scientist at Otago University. She's currently a research associate professor at the University of Otago, Christchurch School of Medicine. She's established her own research group, the Nutrition in Medicine Research Group and undertakes translational bench to bedside research comprising observational studies and clinical trials on the role of oral and intravenous vitamin C in infection, cancer, metabolic health, mood, cognitive health. And she endeavours to understand the underlying biochemical mechanisms of action as well as improve our patient outcomes. So, she's a person who loves to actually not just be in the lab and looking at petri dishes, but to actually help people in human intervention study. She currently has a study underway, which I'm really, really excited and waiting with bated breath to see what comes out. It’s a sepsis study, in the Christchurch hospital with 40 patients. And we talk a little bit about that today.  And we talk about the role of vitamin C  today. Continuing the conversations that we've had with some of the world's best vitamin C researchers. We're looking at the antioxidant properties, we're looking at the pro-oxidant properties, we're looking at vitamin C as a cofactor in so many different mechanisms in the body. We talking about its role in the production of adrenaline and vasopressin, in hypoxia inducible factors, in relation to cancer, and especially in relation to sepsis, which is obviously a very important one for me.  One in five ICU patients in New Zealand dies of sepsis. This is a massive problem. Worldwide, between 30 and 50 million people a year get sepsis. This is something that you really need to know about. You need to understand it and Dr Anitra Carr, also shares why you may not get a doctor in a hospital situation, actually understanding all the information that we're going to be sharing with you today. So, educate yourself, learn from this and enjoy the show with Dr Anitra Carr. Lisa: Well, hi, everybody. And welcome back to the show. Today I have Dr Anitra Carr, and today we're continuing the series around vitamin C. We've had some brilliant doctors and scientists on in the last few weeks and it's been really exciting to share some of the latest research and we have one of our own Kiwi scientists with us today, Dr Anitra Carr from Christchurch. Welcome to the show. Dr Anitra Carr: Hi, Lisa! Lisa: It's fantastic to have you. So, Dr Anitra, can you just tell us a little bit of your background and how you got involved with vitamin C research? Dr Anitra: Well, I first started researching back in the late 90s. So, 1998 and I had just finished a PhD with the University of Otago and I had been studying how reactive oxygen species that are produced by white blood cells react with our own tissues, damage their own tissues because these white blood cells produce these really reactive oxidants, such as hydrogen peroxide, which is hair bleach, and hypochlorous acid, which is household bleach. So very strong oxidants and they produce these to help kill bacteria in our bodies. But these oxidants can also react with their own tissues and that's what contributes to inflammation and the processes of inflammation. And so, I've just been studying how these oxidants react to certain components in our tissues. And when I finished that, I thought it’d be really interesting to investigate how antioxidants, such as vitamin C, which is one of the most potent antioxidants in our body, and help potentially protect against this damage. So, scavenge those oxidants before they react with our tissues, and help decrease the inflammation associated with them and features and conditions. And so, I applied to various people in the United States, I wanted to go to continue my research in the United States. And so I applied to several people over there who are doing research in the area that I was interested in, and they'll write back and say, ‘Yes, we have postdoctoral positions available.’ And so I selected one, on the advice of my PhD supervisor, and this was Professor Balz Frei. He was at the time in Boston. And after I said, ‘Yes, I'd like to work with him.’ He wrote back and said, ‘Oh, by the way, I'm moving to the west coast to Oregon. And I'm going to be the director, the new director of the Linus Pauling Institute.’  Lisa: Oh, wow.  Dr Anitra: Great opportunity it is. I like the West Coast of the United States. I've done a bit of work in California during my PhD. And so, I was quite happy with it. And so Linus Pauling had died just a few years prior to that. And so, the Linus Pauling Institute, which was in California, at the time, kind of needed a new home, I think they're in Palo Alto. And so they ended up going to Oregon State University because that was—for a couple of reasons—that was Linus Pauling alma mater. So, he had done his undergraduate research when he was in a cultural college. And also, because the library there was going to be able to host his papers. And so he has this collection of his writings and papers, thousands and thousands of documents, because as you've stated before, he's one of the only people to have been awarded two unshared Nobel prizes. So one was in chemistry around his work on the nature of the chemical bond. And the other one was a Peace Prize for his anti-nuclear campaign. And so the Oregon State University Library has his complete collection, it's called the Linus Pauling Special Collection. And so I spent a few years at Oregon State University researching how vitamin C can protect against oxidation of low density lipoprotein particles, which are what the body uses to export fat and cholesterol around the body, because the cells need cholesterol. But most people know low density lipoprotein protein as bad cholesterol. I mean, it's not intrinsically bad. But if it becomes oxidized, it can contribute to the development of atherosclerotic plaques and contribute to cardiovascular disease. And so I was looking at how vitamin C can protect against oxidation of this particle, and thereby potentially peak against development of atherosclerosis. And I was... Lisa: What was the outcome of it? That would be really interesting. Dr Anitra: Yes. So, I was particularly interested in the oxidants produced by white blood cells, because these can react with these low density lipoprotein particles and oxidized them. And vitamin C is a great scavenger in particular, and I was interested in how much do you need and how the particulars—is the real biochemical level? And, but also during this time, so late 1990s. We were interested—Professor Balz Frei was interested in the recommended dietary intakes for vitamin C. Because in a lot of countries they are very low—these recommendations, primarily to prevent deficiency diseases, such as scurvy. Whereas, we believe you know, that the recommendations should be high to help reduce the risk of chronic diseases such as cardiovascular disease and cancer and that sort of thing. That's a bit helpful to the outcome. So, in the late 90s, in 1998, the Food and Nutrition board of the Institutes of Medicine was re-examining the recommended dietary intake for the antioxidant vitamins, the A, C, and E in the United States.  And we write a comprehensive review around all the scientific evidence at the time for what sort of doses of vitamin C appear to protect against cardiovascular disease and cancer. And so, we made a recommendation of 120 milligrams a day, which was, at that time twice what the recommended dietary intake in the States, it was 60 milligrams a day at the time. And so we submitted that document, and it was considered by the Food and Nutrition Board. And also another review, I'd written around vitamin C's antioxidant roles in the body versus its pro-oxidant roles. Vitamin C, referred to as pro-oxidant.  Lisa: Yes, I’ve heard that. To get hit around the antioxidant and as a pro-oxidant.  Dr Anitra: Vitamin C is an antioxidant. It's not a not oxidant, pro-oxidant. But what it does is it can reduce—so antioxidants donate electrons, and they reduce oxidized compounds. So, it reduces transition metal ions such as copper and iron. So, these are metals in our body that can read off cycles so they can produce oxidants. Lisa: Yes, and we've talked about redox before in the podcast. Dr Anitra: Yes, so what vitamin C does is it converts these metal ions into a reduced state and metal ions can go on and generate oxidants. Lisa: So it gives ion and copper a longer life, does it? It sort of gives them—ion and copper away to keep going? Dr Anitra: Regenerates them so that these metal ions can keep producing oxidants. But in our body, these metal ions are all sequestered away and protected by proteins, they're not floating around free. In the body, vitamin C doesn't seem to do that, based on the evidence, it seems to just have it’s true antioxidant roles, not this kind of prooxidant by-product, as you might call it. So, this sort of evidence was considered by the Food and Nutrition Board and they decided, ‘Yes, it does have an antioxidant role in the body.’ And, and so they also referred to Mark Levine's seminal work to kind of work out a dose, a daily dose of vitamin C, they thought would be good to help foster this antioxidant potential on the body—potentially protect against these other chronic long-term diseases such as cardiovascular disease and cancer. And so they did end up increasing the RDA for vitamin C instead from 50 to 90 milligrams a day for men, and 75 milligrams a day for women. So that was good, not quite as high as we would have liked to see, but still a step in the right direction. Lisa: A very conservative, aren’t they? They are slow to respond and conservative? Because you think like being the preventative space would be a good thing, if we're trying to... Dr Anitra: It is. Prevention is a lot cheaper, a lot easier to prevent a disease. Lisa: Exactly. But I think New Zealand's even worse, isn't it? I think we're at 45 milligrams, which is I think it is. Dr Anitra: One of the lowest in the world, yes. Lisa: That’s got to change, sorry.  Dr Anitra: So we're trying to generate the evidence to help support them increase in RDA. Lisa: Gosh, so it's also slow, like you've been doing this for what? 20-like years. And still... Dr Anitra: They do say that translation of science into medical research into clinical practice takes 15 to 20 years. Lisa: Wow, that is a really interesting statement. Because this is why I think, like sharing the sort of information direct from the experts, if you like, and I sit this was Professor Margreet Vissers too, that we have to make sort of educated decisions as people in trouble now. Whether you've got cancer or whether like my case who have a dad who had sepsis, you have to make an educated decision now based on you're running out of time. And we're waiting for the research and the research will be great, but it will be another 10 to 20 years down the line before it actually… And then in the medical world, it seems to be a very slow—Doctor Fowler said that beautifully when I had him on last week. It's like trying to shift a supertanker, Critical Care he was referring to is very, very slowly coming around. And I had Dr Ron Hunninghake on as well from the Riordan Institute, another fantastic doctor, and he talked about Medical Mavericks. Dr Hugh Riordan had written three books on people who were really ahead of their time, got in trouble for it and then actually the research and everything caught up with them later.  So that's interesting. So, if you’re listening to this, New Zealand has got 45 milligrams as the RDA, that's just to keep you out of scurvy. Right?  So, okay, so you've done all this antioxidant research and this with RSS and at the Linus Pauling Institute, when did you start to develop an interest in the infectious diseases, sepsis side of that, because I'd really love to... Dr Anitra: Yes, that's, that's more recent.  So, after a few years—three years at the Institute, I decided to have our first child and move back to New Zealand. And I made the decision to quit science and just focus on bringing up our family, ended up having three children. Stayed home for nine years looking out after our children. And I made the decision that they were more important than my career  Lisa: Wonderful. That's an interesting fact, as well as a mom and a scientist, like, an incredibly dedicated career that you'd have spent years getting there and then trying to juggle mum roles with scientist roles, and taking nine years out of your career. Has that hurt your career massively? Or I would have catch up so to speak? Dr Anitra: It hasn't hurt my career. I mean, I'm 10 years behind my contemporaries, my colleagues because I took that time out. But that's the decision I made. And I stand by it because the first three years of a child's life are very important. So I thought I'll dedicate myself to the children in the early years. And after those nine years, right? I've done my time and really can’t get back to work. Lisa: Mum's going to be a working mum from now on.  Dr Anitra: But I just went back to work part time, so, within school hours, so that I'll still be there for them after school hours. And one of the things that drew me back to work—I was recruited back to run a human intervention study. What really excited me because when I was in the lab doing lead-based research, I always felt too removed from the need to be helping. And so I’m much more interested in the whole person and how they're feeling, not what's happening inside a single cell.  Lisa: Yes. Yes, it makes sense.  Dr Anitra: I was really excited and really grateful to be recruited back, especially after taking nine years out for my... Discoveries have been made during that time that I had no idea until I went back and I've got a bit of catching up to do. And... Lisa: So what was that first intervention study, that human...  Dr Anitra: This was a kiwi fruit study. So kiwi fruit is very high in vitamin C. In summary, we're interested in how many kiwi fruit do you need to eat to get adequate and optimal vitamin C level. So it's just kind of a dosing study?  Lisa: Brilliant. Dr Anitra: Then we went on to compare kiwi fruit with tablets. So, animal research had shown our food sources of Vitamin C seemed to be a bit better than tablet sources. And so we would—we thought we'd translate that into a human study. And what we found is there's no difference  Lisa: There's no difference. Uptake of vitamin C from food versus tablets, the body is really good at it. Because we need vitamin C, our body has adapted ways to...   Lisa: Take it wherever it gets it. Dr Anitra: Take it up, regardless of the source. Lisa: Wow, that's... Dr Anitra: The structure of vitamin C's the same in foods as it is in tablets. So the body recognizes it the same, takes up the same amounts. I mean, the benefit of food is that you're also getting all the other vitamins and minerals and fibre. So, we still recommend food. But it is in our daily diets these days, it's very hard to get 200 milligrams a day of vitamin C. Lisa: Just fruits and veggies. Yes. Dr Anitra: That’s just fruit and vegetables. And as you know, different fruits and vegetables have quite different amounts of vitamin C, which a lot of people aren't aware of. Lisa: No. No. Dr Anitra: I mean, people know that kiwi fruit and citrus are high, but they may not realize that apples and bananas are actually quite low in vitamin C. Lisa: Or capsicums are quite high… You wouldn’t think that broccoli… And if you decide to take a supplement, is there a bit of supplement? Like, I have heard concerns about corn-derived vitamin C because of the glyphosate discussion, and that’s a bit hard to track really, the types of vitamin C. But is there any sort of research around—I mean, I've talked previously with a couple of doctors and scientists around liposomal delivery. Have you seen anything in that department or any supplementation method that's better? Dr Anitra: Not convincingly better. I mean, there might be trials that show that’s slightly better than just your normal chewable vitamin C. But I just go for the standard, cheap vitamin. Lisa: Yes, doesn't have to be super special. Like it's a pretty simple molecule, isn't it? Like, the body is pretty, like you say, it needs it, it knows it. Dr Anitra: Liposomal vitamin C kind of wrapped up in lipids, and the body doesn't need it because like you said it’s designed to recognize vitamin C in its natural form, in foods and such like. Lisa: Yes—who was that? I think Dr Thomas Levy was saying it bypasses some of the digestive issues because with vitamin C, you can get digestive stress when you take a bigger... Dr Anitra: When you take a higher dose. Some people, we're talking about more than four grams a day, and some people can get stress, it does but you can use that. Lisa: Okay. So then you've moved into—and forgive me for jumping here—but very keen to talk about the role of sepsis and pneumonia and patients in ICU reasons   Dr Anitra: So, after about five years of doing that research part time, I managed to get at Health Research Council, such as speakers Health Research Fellowship, which allowed me to move into the more clinical arena of studying infection, which was an area I was interested in. And done some observational studies where we have recruited patients who have pneumonia, measured the vitamin C levels, and levels of oxidative stress. And found that they have very low levels of vitamin C and high levels of oxidative stress. And the more severe the condition, the worse it is, the lower the vitamin C levels, and the higher the oxidative stress. So, if those patients with pneumonia are going to develop sepsis, and sepsis is kind of this uncontrolled inflammatory response to a severe infection. And that can develop into multi organ failure and the patient’s taken to the intensive care unit. And it can go on further to develop into septic shock due to failure of the cardiovascular system. And up to half those patients die, it’s the major cause of death in critically ill patients.  Lisa: Yes. And that's what I unfortunately experienced with my dad. And so, with the organs are starting to break down. So, when you get anything like pneumonia or sepsis, the body's requirement just goes up, a hundred-fold or more. Dr Anitra: Yes, at least 30-fold. Yes. So, it's very hard to get those amounts into a patient orally. And so, when the patients are in the intensive care unit, they're generally sedated because they're being mechanically ventilated. And so, they're given nutrition in two different ways because they can't eat. And so, the main way is to drip feed it directly into the stomach, liquid nutrition in the stomach through nasal gastric tube. The other way is to inject it directly into the bloodstream. And so, the recommended amounts of vitamin C by these means is about 100 milligrams a day. Lisa: That’s nothing.  Dr Anitra: But what we did on one of our studies was we looked at how much vitamin C these patients should theoretically have in their blood based on how much vitamin C they're consuming. Because 100 milligrams a day in a healthy person is more than adequate to—provides adequate plasma, what we would consider adequate plasma levels. And so, we mapped out what it would look like in these patients based on how much they were getting. And then we compared it with what we actually measured in their blood, it’s way lower than what theoretically should have been. And so, this, this was an indication that you still need a lot more vitamin C than they're getting in the standard liquid nutrition. And that the body also has these much higher requirements, which has been shown previously by other researchers. Lisa: And so this leading to almost a scurvy-like situation. I mean, some of these severe sepsis people—I mean, seeing one of your [unintelligible 24:53] that sort of normal community cohort of people, young people, middle aged people, and then down into the more severe pneumonia and then sepsis, and severe sepsis. And they are just over the scurvy level. So basically, their bodies are falling apart because of that, as well as the sepsis if you like. and it's... Dr Anitra: And that’s even on top of being given a day of at least 100 milligrams a day, that's still really low. Lisa: That's just not touching the sides.  Dr Anitra: Yes and...  Lisa: Why is this not like—for people going into the hospital, why is it that even though—okay, we may not know the dosages, why is not every hospital testing at least the really sick patients, what their vitamin C levels are, and then treating it the nutrient deficiency only? Even apart from the high dose intravenous stuff, but just actually—with my dad, I was unable to get a vitamin C test done to prove my case. I couldn't prove my case because I couldn't get it tested.  Dr Anitra: Yes, no, it's so true. It's because doctors don't learn about nutrients in medical school, it’s not part of their training.  Lisa: At all, yes.  Dr Anitra: So they're not familiar with how important they are for the body. They're not familiar with all the recent research around all the different functions and mechanisms of action that vitamin C carries out. Over the last 10 years, all these brand-new mechanisms and functions have been discovered, and they think we know everything there is to know about it.  Lisa: Yes, and we don't. Dr Anitra: [unintelligible 26:34] the time. It’s basically exciting. Lisa: Yes, it is.  Dr Anitra: So basically, they don't understand. The hospital system isn't set up to routinely measure it. It is only ever measured if scurvy—if someone comes in with suspected scurvy. And even then, a lot of doctors aren't used to recognizing the symptoms of scurvy. It's not something they're familiar with because it doesn’t... Lisa: They think it no longer exists because it’s what sailors had in the 1800s. Dr Anitra: ...the parents and the wisdom.  Lisa: It’s basically in the sick population. Dr Anitra: It is. But I think... So when I first applied for funding to carry out these studies, in pneumonia and sepsis, there were only a couple of papers have been published at that time looking at vitamin C sepsis, and that was Berry Fowler's safety dosing study.  Lisa: That is phase one trial.  Dr Anitra: And another one, small one in Iran. So, there was very, very little information out there at the time. And so, I put in an application for us to carry out an intervention study in our ICU at Christchurch. So just a small one, 40 people—20 placebo control of vitamin C and 20 getting intravenous vitamin C.  And not long after that, Paul Marik's study came out and that stimulated real explosion and research in this field because of the media interest. So the media picked up on it. And it hit the world. I've been talking about this for years to doctors. I see doctors and they're trying to get to talk about it. But it wasn't until it hit the media, and they heard about it through the media, they thought, ‘Okay, maybe there's something here.’ So that just goes to show how important media can be. Lisa: Exactly why we're doing the show. I have not seen it. But you know what I mean? We've got to get this from the ground up moving.  Dr Anitra: Yes. And so since then, there's been many studies carried out around the world, all of different quality. And so we're learning more and more information, real-time clinical trials, they take a long time to run. Recruitment being the most difficult part.  The other thing is that, a lot of the clinical trials, the clinical researches are used to running drug trials and so they treat vitamin C like a drug, but it's not a drug. It's a nutrient, it’s a vitamin, that the body is specially designed to take up and use very different from drugs. And so they don't always understand how vitamin C works in the body. And it's important to know how it's working in order to design good studies, good quality studies. So a lot of the data that's come out may be impacted by how well the study was done and thought out. So we still don't know all the important essays about the dose, how often should you give it, when should you give it?  I mean, ideally it should be given you know, as early as possible.  Lisa: Early as possible.  Dr Anitra: Don't wait until they're at death's door and septic shock. It's hard for vitamin C to do something at that stage even really high, even a really high dose vitamin. The earlier that you give it, the longer you can get it for digest.  Most of these trials have given it for four days and they stop.  Lisa: Yes, I've wondered that.  Dr Anitra: The whole time, they're in the ICU because once pharmacokinetic study showed that when you stop that vitamin C, some of those patients just drop straight back down to where they were. Now they need to keep that continued input.  Lisa: So why? Why has it been made that it's only—all of those I've seen, I think have been 4-day, 96 hour studies. And occasionally one of them is or for the latest day in ICU, but most of them have been 96 hours and most of them have been very, very conservative dosing. From what I understand conservative dosing. And I know Dr Berry Fowler said where there's some consideration about oxalate in kidney function. And I'm like, ‘Yes, but this is still a very low risk for somebody who's got sepsis.’ Dr Anitra:  If a patient has kidney dysfunction in ICU they put them on haemodialysis anyway, so which clears that excess vitamin C. So it's not such an issue for those patients. But yes, a lot of these studies were designed to reproduce the first studies that came out to see if they are reproducible. so, that's why they’re using similar regimes. But now that we know more about it, each study adds another piece to the puzzle. And so hopefully, future studies will look more into what dose we actually need and it only varies depending on the... Lisa: The severity  Dr Anitra: Severity, etc. How long? And I believe, once they leave the ICU... So patients who survived sepsis, they can go on to have real problems, physical disabilities, cognitive issues, psychological issues, like depression, anxiety. And so, I really believe they keep taking vitamin C when they leave the hospital just orally, that might help with those conditions that hasn't been researched yet. That's a whole area of research that should be carried out to. Lisa: So, if I was to ask you, in your dream world where your resources are unlimited, and you had lots of money, and you had lots of people to help you do all these and you have enough patience to enrol. What are some other things that you would like as a scientist and you understand some of the mechanisms and the cofactors—which I want to get on to as well—what are some of the studies that you would like to see happen? So, we can move this along faster.  What are some of the key things?  So, quality of life afterwards? Yes, like dosages, what?  Dr Anitra: Really practical things that the doctors need to know, I think, what's important, like, how much to give, how often to give it? Most of the studies are done four times a day because that's what was done in the initial studies. Is it better to give it continuously? So, when they're in the ICU, can you just use drugs continuously, rather than this kind of bolus dosing?  So, do more research around that.  So the frequency and dosing and timing like when do you administer it, how long should you administer it for? I mean, there's so many important aspects around that. And we've got the foundational research done now, we can start teasing out the finer details now, I think. Rather than just doing the same study designs over and over again, Lisa: Yes and reproducing.  Dr Anitra: Modify their study designs to start addressing these other issues. And there's some really big studies underway at the moment. One in Canada with 800 people. I mean, they'll give us really good information, those sorts of studies, rather than the little studies. Unless you live in small countries. Lisa: Small countries that can’t afford those things that cost millions and millions of dollars. And is there a trouble with funding because it's not a drug that we're developing here? Does it make it harder to get funding? Dr Anitra: It's extremely hard to get funding because often on the CSUN committee, it's often medical people on these who don't believe in vitamin C. The bad press or the misinformation don't understand the importance, the relevance and so, that's why this outreach is really important. It's just educating people about the science behind it. It's not hocus pocus.  Lisa: Yes, I mean, if I can share—I mean, I've shared a little bit on the past episodes with my case with my dad. I know and I felt they just put me in that, wackery quackery caught and they paid lip service to listening to me. They didn't really and but I’m quite—well in this case, I had to be quite forceful because my dad was dying. And I didn't go away, most people would go away because—and I just wish I knew then what I know now even because I wasn't that deep into the research. And now I am deep into the research and really an advocate for this.  But I was treated like—there was one really good doctor who listened to me, who advocated, he didn't believe in it, he didn't understand the mechanisms of action or any of that sciency stuff. But he did advocate for me at the ethics committee, whereas everyone else would just roll their eyes basically.  And this is why I think it's so important to share this, to come back again and again to the science for science for science, and for them to just open up their eyes just because they didn't learn it in medical school. And it's not in the current textbook for, like you say, because it takes 20 years probably to get it to the textbook. Because it's a vitamin, they just immediately shut down, it’s how I felt. They just immediately, ‘Well, just eat an orange and you're good to go.’ I mean, the surgeon—I had a friend that was going into surgery, and she was like, ‘Should I have intravenous vitamin C, before I go into surgery to prepare my body?’ Very logical thing to do in my eyes. It’s like, ‘You don’t need that, just eat an orange,’ and it's like, ‘Oh, you don't get the whole why and how, and what happens when the body goes through a trauma and a surgery, or a sepsis or any of these things.’And I don't know, like there's a bigger issue at play with the whole pharmacological model that our whole system is built upon. And that nutrients and nutrition isn't taught in medical school. So we're up against this big sort of brick wall.  And when I tell my story to people just, sharing with friends and things, they’ll be going, ‘But where's the downside? He was dying anyway, why couldn't he have it?’ And I said, ‘Well, you're up against machinery, you're up against ethics committees, legal battles, and a system that is just very staid and conservative in its approach.’  And that's not to criticize individual people within the system. I'm not wanting to do that. I'm just trying to make people aware because people go into a hospital setting or something, and they expect to have the latest and greatest information available that the doctors know all that. And unfortunately, that's not always the case. Do you find that frustrating?  Dr Anitra: I mean, it's not the doctors’ fault as such, because they're very busy people, they don't have time to keep up with all the literature, and they're not likely to be going into the nutrition literature in the first place. Which is why we try and publish as much of that stuff and the clinical literature, they're more likely to see it then. And they have the patient's best interests at heart. They've just heard the bad things about vitamin C and the misinformation. And so they don't want to do harm to the patient, I guess. It’s the view that they’re coming from and they don't have time to read all the latest information. And that's why just piece by piece, chip away at theirs, and educate them and hopefully it'll come into the training of the new doctors. And future hopefully, more nutrition courses will be introduced into training because it's not just vitamin C.  The body needs all the vitamins that are all vital to life. That's where the name comes from. You don't hit them, you die. It's as simple as that. So, yes, I think that it is vital that this information gets into the appropriate arenas. Lisa: Yes. And I think that's why I'm passionate about the show is that my sort of outlook on the whole thing is, ‘Yes, I'm not a doctor, but I can give voice to doctors and researchers. And I can curate and I can investigate and I can share.’ And this is a very emotional topic for me or for obvious reasons, but I'm trying to take the emotion out of it because that doesn't help the discussion.  And it’s really hard but I understand the importance—because I know that if I share things in an emotional manner, then I'll get shut down as having mental health problems in a group being a grieving daughter. When actually I’m an intelligent person who's educated herself in this. I've got the best people, and the best researchers, and the best scientists, and the best doctors sharing the latest research. And I hope that by doing that you can get one mind after the other and just get them to understand rather than the emotional side of things. Because what I do want to also share with the story is that every person's life that is saved is a family that's not grieving. These are not statistics.  When Dr Berry Fowler's research, with Dr Merricks research and you see a drop from, I think Dr Merricks was 40%, mortality to 8% and Dr Berry’s was something like 49, down to 29. Don't quote me on the numbers, but big numbers in drops and mortality. And you go, those are just dozens, if not hundreds of lives that are saved. And those families are saved from that grief.  And worldwide, I've heard a couple of estimates between 30 and 50 million people a year who get sepsis. Of those, one in five—I've heard in your research—one in five in New Zealand ICU dies of sepsis. This is a huge problem. This is as big as cancer and actually is one of the complications often of cancer therapies. So, I don't think people understand the enormity of sepsis itself. And then pneumonia, and then we can go into the discussion of COVID, and cancer, and all those other things. It's like we're talking millions of lives every year around the world. So this research is just absolutely crucial. Sorry, I've gotten on my bandwagon a little bit. But I really want to get this information out there. And that I think it's really, really important.  And let’s change track a little bit and just talk a little bit briefly because I haven't covered this subject with the other vitamin C interviews that I've done. Around the cofactor, so vitamin C is a cofactor for so many different areas. So I remember from one of your lectures, it has epigenetic influences and hairs like with collagen synthesis, and that's not just for your skin and your and your nails, but also has implications for cancer. You've got your health, which Professor Margreet Vissers talked about your hypoxia inducible factor, tumor growth. Can you just go and give me a little bit of information around—the vasopressin one would be very good and anything else that pops to mind there. Dr Anitra: Yes, so the cofactor is a compound that helps enzyme function. So everything in our cells relies on the functions of enzymes to carry out reactions in ourselves or the chemical reactions require enzymes. And so a cofactor supports that function.  And so early on when I was just starting in this area of research in the field of sepsis, I was looking at the different cofactor functions of vitamin C, and one of them is a cofactor for the enzyme which synthesizes noradrenaline. And noradrenaline is one of the main drugs, as you might say, that's given to patients who are going into septic shock. So it's given to the patients to try and increase the blood pressure. And it works by making the muscles around the blood vessels contract. Makes the blood vessels a bit smaller, so it increases your blood pressure.  And so vitamin C is a cofactor for the enzyme that naturally synthesizes noradrenaline in our body. And there's another enzyme which synthesizes hormones, one of which is vasopressin.  And this is another drug that's also sometimes given to these patients to help your blood pressure. And it works by increasing the re-uptake of water by the kidney. So, that increases your blood volume and hence, your blood pressure. So, for a lot of ICU patients, they're given noradrenaline and sometimes they're given vasopressin on top of that. Really try and get the blood pressure up. Lisa: Yes, their collapsing cardiovascular system.  Dr Anitra: And I realized, ‘Oh wait a minute vitamin C is also cofactor for this enzyme that synthesizes vasopressin.’ So here it is, a cofactor for two quite different enzymes that synthesize vasopressors naturally in our body. And so, if these patients are coming into the ICU, very low in vitamin C, and going into shock, is one of those reasons because they don't have enough vitamin C in the body to support natural vasopressor function. The doctors have to give them these drugs but if we're able to get them vitamin C, early enough that it can potentially support their own natural synthesis of these vasopressors in the body, which is a much better way to do it. Because if drugs are given from the outside, they're often given in high doses and not regulated, and so can cause side effects. There is a difference being produced in the body, the body knows what it's doing. It regulates how much and how often, all those sort of 46:07 engineering emails and so you don't get the nasty side effects. Lisa: Can I share a bit of a story there? Because both my mom and her case was—she had an aneurysm four years ago, she was on noradrenaline, and could only be given in an ICU. And originally she was in the neurological ward. And they couldn't do it there. And I only realized like she was going into a coma. So she had massive brain damage going into a coma. That when they took her up to ICU, they could give her the noradrenaline that opened up that the vessels in the heat it a little bit, or keep the pressure up, so that the vessels were open to stop the vasospasm in her case, which was killing parts of the brain. But she'd been in the neurological ward where they couldn't give any of that earlier. And so the damage had already been done partly.  And then with the case with my dad, back then I didn't know anything about vitamin C, of course. With the case with my dad in July, this year, I got vitamin C, but it was on day 13 of his 15-day battle, because I had paid to go through ethics committees and all of that sort of jazz. So he was an absolute death's doorstep, should have been dead days ago, according to the doctors. They couldn't believe he was still going but he was one tough man. I don’t know how he was still alive but he was. And the very first infusion that we got a vitamin C, immediately we were able to take him off norad for a period of about eight hours. We needed the vitamin C again, that took me another 18 hours before I could get permission to get the second one. Unfortunately, I couldn't get it in the six-hour bolus, which was ideal.  We gave him initially 15 grams. So this was again, multiple organ failure, fecal matter, and the creatinine, desperate, desperate, desperate straits. His CRP, c-reactive protein dropped from 246 down to 115. His white blood cell count improved and his kidney function went from 27% to 33%. And I was able to take him on vasopressors and noradrenaline for about eight hours. That is incredible for someone who could die at any moment. And we eventually—we failed because I struggled to get the second and I struggled to get the third infusion and it really was too late.  But even at that point, I thought it might be interesting for your research—I have all the medical records by the way, if you want to have a look at the data exactly. But it really was a strong—he doesn't need the noradrenaline, his blood pressure was going up. And that was a really, really good sign. As the dropping of the CRP, which was still very high at 115 but it was way better than where it had been.  So goodness, what would have happened if I'd had him on day one from the surgery? Yes. And, and none of it is understood. So that's one of the cofactors that… And that brings to mind just as someone who's connecting the dots, if you have an HPA axis problem, like your adrenals aren't doing the job well. And your cortisol, vitamin C would probably be a good thing to take to support.  Dr Anitra: And sometimes it’s referred to as a stress hormone because it is involved in the adrenal response. And people who are under stress, or in animal studies who have stress animals they appear, they use more vitamin C, and they generate more vitamin C, the animals they can synthesize it themselves, they generate more vitamin C to compensate for that. We are not there anymore. So we have to take more if we're under stressful conditions. Lisa: Exactly. And that's a really—it's just a funny thing of evolution that we've lost the ability to synthesize more as we like animals, like the goat, especially it can synthesize like a ton more when it needs that. We will give them big brains so that we can make vitamin C so we can take it. What are some of the other cofactors? Just as we start to wrap it up, but just a couple of the other important cofactors.  And collagen? Why is collagen important apart from you want my skin and hair, and your joints? Well, I did hear in one of the lectures about collagen helping stop metastasis of cancers?  Dr Anitra: Right, yes, that's one mechanism. It's also very important in wound healing. And, interestingly, a lot of—a reasonable number of surgeons are aware of this and that they're a lot more open to people taking vitamin C around surgery before and after surgery just to help affect wound healing. Lisa: Oh, wow. Yes.  Dr Anitra: Which is great. And Lisa: And oncologists, are they sort of open to...  Dr Anitra: Least so  Lisa: Least so. Yes. In fact, I've had friends who have told us, if you take intravenous vitamin C, we won't do any treatments. And this is... Dr Anitra: And that is primarily around all the misunderstanding around those early, early trials around intravenous. What I'm seeing is when Linus Pauling showed a feat of vital intravenous vitamin C. The clinicians at the Mayo Clinic who tried to reproduce those studies, they used oral doses, so just small doses over a day.  But back in those days, they weren't aware of the different pharmacokinetics of vitamin C, they thought oral and intravenous, are just the same, like the drug. But it's quite different. Oral uptake is a lot lower, much smaller amounts are taken up versus intravenous, you can get really high doses. And very quickly,  Lisa: Up to 200 times. I heard Professor Gabi Dachs, saying that intravenous is up to 200 times for short periods, but that short periods makes a difference, because you can get that into the tumor cells and to—so that… And this is the problem. Professor Margreet Vissers was saying the original controversy around Linus Pauling’s work and because they didn't have an understanding of how can possibly this mechanism of action been working. They just pursued it, basically. And it caused this big rift, those on the side, and those on that side, and for the next—what are we? 40 something years later—we'll still actually, it's problematic. Dr Anitra: Yes, it wasn't really till Mark Levine did his really detailed pharmacokinetic studies that people realized the big differences between oral and intravenous. And also there’s more recent discoveries of vitamin C's cofactor functions around regulating genes through herbs and through the epigenetic enzymes. These are all mechanisms, which could be involved and its anticancer mechanisms as such. And so the epigenetic area is a very, very exciting, very interesting area of research. And I think it'll enable us to personalize medicine in the future.  Lisa: Oh! I mean, I have an epigenetics program as one of my health programs. And yes, that's looking at okay, how genes being influenced by your environment, and let's optimize your environment to your genes. And the vitamin C helps serve to give people an understanding, so is vitamin C helping produce the enzymes that read the DNA? And then therefore having the reactions. Is that how it works? Dr Anitra: It works as a code. Lisa: the transcription Dr Anitra: Yes, so it helps the function of the enzymes which modify the DNA. So genetics is about the DNA itself. Epigenetics is above the DNA. So it's a way to regulate the DNA as you know. Usually through adding methyl groups to the dynast DNA, adding and subtracting and that affects how the DNA is read by the enzymes that read DNA and transcribe it. Lisa: Turning them on or off, or simplify.  Dr Anitra: So vitamin C, regulates the enzymes which modify the methyl groups and stimulates them coming off or stimulates different mechanisms happening. So switching certain genes on, switching certain genes off, now it can teach you to regulate thousands of genes in our body through stimulation of these enzymes. Lisa: Wow. So yes, I've heard somewhere, I think it was seven or 8000 genes that are possibly affected by this. So we are really at the beginning of the vitamin C journey, as far as the epigenetics mechanisms is concerned. Yes, that's exciting. Dr Anitra: A lot of its functions, not just in cancer, but in all areas of health and disease, these functions could be playing a role. So yes, huge areas of research possible there. Lisa: Yes. Yes. Yes. Is there a—I remember Professor Margaret, talking about Tt? Is that one of the enzymes? The Tt one? Dr Anitra: It is an enzyme, that's right. Lisa: And that's important for cancer in some way? Dr Anitra: Now, the enzyme search modifies the methylated DNA, some regulation that epigenetics. And it's definitely difficult. Lisa: To replicate it in the cancer process. Wow. Okay, we're getting quite technical here.  Doctor Anitra, I just want to say thank you very much for your dedication because I've listened to a couple of interviews with you. And you've actually sacrificed quite a lot to do the research that you're doing because there isn't a heck of a lot of funding and things are out there. So, thank you for doing all that. It's a labour of love, I can imagine. It's a long, slow process, getting the information, getting it to be watertight—scientifically watertight, so that we can actually get people help, who need help. And that at the end of the day it’s the reason I'm doing this podcast. And it's the reason you're doing your research, and hopefully together and with many others, we can move the story along so that people get helped.  Is there anything that we haven't covered that you think would be an important message for people listening today? Dr Anitra: Well, I think—I mean, of course, infection is very relevant these days with COVID. There’s a lot of information and misinformation floating around out there about vitamin C and COVID. And at this stage, the studies are still at the really early, early stages. Americans have done a study which shows that patients with COVID in the ICU do have low vitamin C levels, like other similar conditions. COVID is a severe respiratory infection like pneumonia and sepsis or complications with COVID. And so, I think that the key is to stay healthy, eat a good healthy... Lisa: Boost your immune system, yes.  Dr Anitra: Yes, to support your immune system, it doesn't mean you won't get COVID. But it may decrease the severity and the duration, so it doesn't go on to become the more severe version, the pneumonia and sepsis.  So I think that's an important message and if you do get infection, your requirements, dear God, so you do need to take more vitamin C, you need to take gram amounts, rather than milligram amounts. Want you to prevent getting even more severe. So, I'm all for prevention as much as possible, not leaving it till it's too late. So, I think, yes, just look after yourself, eat well. Lisa: Yes. And get your vitamin C. Come buy some kiwi fruit, and some oranges today, and some lemons, and capsicum. And some supplements maybe. Just as a final thing, you yourself, have a study that's currently underway, which is really, really exciting. And this is based in the Christchurch hospital, I believe, in 40 patients and with sepsis. Can you just tell us a little bit, the parameters of that study and when you think you'll have some results from it? Dr Anitra: So this was patients with septic shock. So once again, at the end. And they were administered either placebo control, so half the patients and the other half were given intravenous vitamin C at a dose of 100 milligrams per kilogram body tissue per day, which equates to about six to seven grams a day. The reason for that, I have wanted to use the high dose, Berry Fowler. But the ethics committee—because when I put this into the ethics committee, there were only the two studies out, which was Berry Fowler's and the small study headed by Iran. And they said, ‘Well, slightly more people have received a lot lower dose versus the higher dose. So we'd rather use the lower dose.’’ Even though there'd be no adverse events at any dose. And subsequently, no adverse events and any studies.  Lisa: No. Dr Anitra: And so, we've used the lower dose, we've only just finished recruiting the last patients. It took a while and we had issues of lockdown. And so now we're in the process of analysing the samples that we've collected analysing the data. And so hopefully, we're about to pull that together, sometime next year and publish the results next year.   Lisa: Brilliant. I can't wait to see that. And yes, that's a little bit frustrating because I would have liked to have seen a study with the 15 to 18. And even that I thought was still very conservative compared to some of the cancer dosages. But I understand from what Dr Berry Fowler said because of the decreased kidney function often in septic patients and so on, but it's just like yes, but the dying often. And it's because that was one of the arguments that was thrown at me, I could damage my dad's kidneys. The sepsis was doing that quite nicely and he was dying anyway. So why the hell?  So, but I think even at those dosages, we’ll hopefully see some fantastic results come out of it. And hopefully, in future we'll be able to do slightly more high-powered dosages. Dr Anitra: Yes. Well, the key is also the size of the study, our study is very small. And we were interested in being a scientist. I'm interested in how it's working in the body because once you understand how it's working, it makes it easier to design better studies and not our future studies.  And so, our study will be too small to show a yes or no, it decreases mortality or not—that we're leaving it up to the large studies to show there. And hopefully, we can put a bit more science behind how it's working, what's happening in the body.  Lisa: And it's such a complicated thing to design a study. People don't probably realize how the parameters and the limitations and the number of variables that you can look at and the primary outcomes and the secondary outcomes and so on.  Dr Anitra: Sepsis is such a complex variable that comes in as unique in this situation. So there's huge variability in the data. And that's where the biggest studies are good, because it helps decrease... Lisa: The statistical...  Dr Anitra: The statistical analyses of those studies. Yes, I'm looking forward to the results of the big studies coming out. Lisa: Yes, but these, these smaller ones are really, really important. So, and it's great that we've got one going in New Zealand. So, thank you very much for your work, Dr Anitra. It’s been absolutely fascinating. And thank you for your dedication to this. I really, really appreciate you. Dr Anitra: Thank you. Thank you for inviting me. That's it this week for Pushing the Limits. Be sure to rate, review, and share with your friends and head over and visit Lisa and her team at lisatamati.com

Our Story of Success Her Story of Success began out of CEO Leah Glover Hayes’ desire to grow in her own career and find mentors who could help her on her journey. Through the process of searching for direction and purpose, Leah realized that something powerful happens when you get to hear stories, lessons learned and celebrations from other women. She created Her Story of Success to multiply the amazing conversations she was having, so that women like her could access new mentorship and the women she interviewed could multiply their legacies.  Soon after launching the podcast in 2018, Leah began receiving overwhelming feedback about the positive impact these interviews were having on the lives of her listeners. She knew her dreams had even bigger potential and decided to expand the brand and multiply the reach of Her Story of Success. It was then that she asked Melissa Aldridge to join the company, bringing over a decade of business strategy, finance, and operations experience to Leah’s vision and tenacity. With this two-part Our Story of Success series, Leah will share the story of how Her Story of Success came to be, and she offers advice and inspiration to listeners who are building their own businesses or looking to find more fulfillment in their lives and work.  In This Episode: Leah describes the inspiration behind Her Story of Success and provides an in-depth look at the early days of turning the podcast into a business. Along the way, she shares some of the wisdom she has learned about finding the right business partner, hiring people when you don’t have a large budget and seeking out mentors to help you reach your goals. Episode Highlights:  The inspiration behind Her Story of Success Finding a business partner with (Ellen Hoffman) Giving people opportunities to grow in their careers (with Isaac Jones) Moving into new seasons of life (with Ellen Hoffman) Knowing when to take on a business partner or investor Building a partnership agreement (with Melissa Aldridge) Sponsor: This podcast is sponsored in part by Piccolo Marketing, providing outsourced marketing professionals for business owners.  Piccolo Marketing is our go to resource when it comes to comprehensive marketing strategies and execution. Learn more at piccolomarketing.com.

Unsolicited Advice- Self-Care for Type Six    In the 68th episode of Enneagram & Coffee, host Sarajane Case talks about Self Care for Enneagram type six including, things that can happen if neglected, how to sabotage self-care, and how to build self-care Episode Highlights:    Few things can happen if you neglect self-care.  First, you feel the need to always be prepared for the worst.  Second, you may find yourself in a season of feeling indecisive, wanting someone to give you certainty outside of yourself. Third, you let people stay in your life who don't deserve to be there.  Finally, moving to the lower side of type 3, where you are achieving a lot of things but don't why you are doing such. You may feel competitive to prove yourself so much for reassurance or validation that you're doing enough. When building on a state of self-care, listen to your needs, validate your feelings, give yourself what you need, then you can start to see your worth outside of the roles that you play. Self-worth doesn't have to exist in the constructs of what you've agreed to be in this world.   With self-care, you have enough time with yourself to increase your relationship with your intuition.  With self-care, you don't welcome people who make you second guess your intuition.  Self-care makes you live with the high side of type 9, so you may have that peace with what is. Anyone who wants to reap the benefit of your loyal friendship will be on board with your self-care.  Losing the side of presence, trying to be prepared by predicting the future will take you out of this space.  Looking outside of yourself for an authority figure for certainty can prevent you from getting in touch with your intuition. Not spending time alone can sabotage self-care.  Finding your worth through the roles that you play is superficial energy that can destroy self-care.  Take action on building self-care.  Practice presence by using your five senses and connect to reality.  Date yourself and communicate your needs.  Practice your intuition by activities such as having anything that you want or driving your car in any direction your intuition points you to.  Limit your council and go to people who you trust, people who don't give you a black and white answer but ask you back what you wanted.  Meditate who you are outside of your title, imagining yourself without your name, job description, or your roles that you play.  Expanding your circle of influence can cause confusion and conflict in your decision making.   Control is an illusion and guesses that we make, causing us to live through trauma, pain, or sadness. 3 Key Points: There are few things that can happen if self-care is neglected which directly impacts decision making and self-worth. Build self-care and take action by listening to your body and see your worth outside of your roles. Spend time more with yourself and build strong connections with your intuition.   Tweetable Quotes:   "Once someone gets through the golden gate it is like, it's almost impossible to get them out." - Sarajane Case "Sometimes those people are not as loyal to you as you are to them."- Sarajane Case "When you're building on a state of self-care, you're listening to your needs, you're validating your feelings, you're giving yourself what you need." - Sarajane Case "Your worthiness doesn't have to exist in the constructs of what you've agreed to be in the world."- Sarajane Case "I don't need other people to affirm that I am making the right choice. I know what's best for me because I am the only one who is me. "- Sarajane Case "I know who I am, and the roles that I am drawn to will support that."- Sarajane Case "Our attempt to predict the future is really our attempt to maintain control, and control is an illusion. "- Sarajane Case "Have moments to connect with this ultimate vision of your purpose, and your power, and vulnerability. "- Sarajane Case Resources Mentioned:   Sarajane Case Instagram, Website

Calendars for both business and personal scheduling have become indispensable, and yet, Matt and Garrett are seeing some Ninja’s who are struggling with them, particularly when they are doing so much business these days. Today’s episode takes a moment to look how effective scheduling and ‘calendaring’ can maximize your time, keep you from ‘flying by the seat of your pants’, and simply make your life better overall.   The entire episode is devoted to how to control your calendar starting with how to set it up, establishing protected times, allowing for some exceptions when absolutely necessary, implementing some tips that will enhance its effectiveness, and, above all respecting it. Calendars are not just for setting listing appointments - they can be so much more, and have such a greater impact upon both your personal and business life. You owe it to yourself to listen in on Matt and Garrett’s sage advice today, and if you have any further questions, remember that they are only too happy for you to contact them to discuss.   Episode Highlights:     The steps in building your calendar the way you want   Being specific when getting started   Listing what you want most days to look like   Establishing protected time   Controlling the calendar   Planning properly   Making exceptions   Understanding long term repercussions of calendar items   Using the calendar invite option   Building in CRM’s   Respecting your calendar and the appointments on it   Quotes:   “If something doesn’t get on my calendar, don’t expect me to be there.”   “When you start putting things on your calendar, you also start to recognize the time that you don’t have.”   “The better you are and the more high demand that people see you as, and the more value you bring to the table, people will wait for you.”   “Create what you would like your ideal schedule on most days to look like, and then we can start to calendar things, and put it on, and then fill in all the other…urgent appointments around those things.”   “When you push off your family enough, it’s not an immediate repercussion, but it will come back and bite you at some point.”   “The likelihood of distractions coming in will fade away over time as you learn to respect your calendar better and better and better.”   “When you decide that it’s important enough that it gets that hour of your life, and gets that time set aside specifically for it, that’s when it can go back on. But until then, don’t put it back on your schedule.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli  

Getting reviews on your Amazon product listings can feel like an uphill battle, but once you’ve got those reviews, it puts your PPC game in easy mode. In today’s episode, Andy Lam joins us as we discuss how to get high-quality positive reviews that will boost your credibility and your conversion rate. Mike and Andy walk you through what to do and what not to do to get Amazon product reviews. We’ll see you in the Badger Den! Episode Highlights: 1:05 Intro 6:15 How Amazon reviews have changed 11:00 Mistakes and Things to Avoid when it comes to Reviews 20:53 Review Strategies that Work 28:14 How to Respond to Reviews 30:50 Thoughts on the “Helpful” Button 33:06 Final Thoughts Links & Resources All our episodes and show notes are available at https://www.adbadger.com/podcast Ad Badger Version 2: https://www.adbadger.com/pricing/ Andy’s YouTube Channel: https://www.youtube.com/c/TheOfficialAndyLam Have a question or suggestion for the show? Leave a Voicemail: adbadger.com/voicemail or 833-BADGERZ Podcast edited by Pedro Moreno

Host Sheila Boysen-Rotelli is here to talk about how to create and implement a career plan that will bring you true happiness in life. It may seem like a giant monster but with Sheila’s help, you can tackle it one step at a time!   Episode Highlights:  Whether you’re very close to your dream job or have a few steps to go, you need to have a career plan A career plan is going to be a constantly evolving process throughout your life Having a career plan helps you to answer the question, “what do you do?” You’ll be able to make smarter decisions about your career Creating your plan can be done in 3 steps: Reflection into yourself is made more effective when taking notes and making lists to assess where you are right now Lists can include what you’re good at and how you want to feel in your next job; prioritize those things Research the jobs that you think you would enjoy and make a list of as many jobs as you can think of Use your network and any resources possible to learn about jobs; you might find some you didn’t even know existed Review these lists that you have made and narrow them down to one or two jobs that would best fit you Think about your skills and strengths and how they would apply to each of these positions Do the job tasks align with how you want to feel at work? Sheila still reassess her plan every 6 months because she knows that as life goes on, people change After you have established your career plan, it’s time to put that plan together Utilize job boards and postings to highlight the different aspects of the job so you know what areas you are good at and what areas you need to work on Green: what you’re really good at and have a lot of experience in Yellow: what you are kind of good at and have a little experience in Red: what you have no experience in Find any way that you can to learn and grow in whatever way that works best for you Write your goal down and make it SMART (Specific, Measurable, Attainable, Relevant, Time-Bound) Seek out a mentor that has the skills that you’re looking for, can hold you accountable, and sees your blindspot Make a list of the qualities and characteristics that you need your mentor to have   3 Key Points: The process of creating your career plan involves 3 steps: reflection, research, and review. It’s important to reassess your career plan one or two times every year. As you go through life, your wants and needs will shift. There are other ways to learn other than formal training, such as having a mentor or on-the-job learning.   Tweetable Quotes: “A career plan is a continual process that you’re going to visit all the way through your career.” - Sheila Boysen-Rotelli “One thought might lead to another, so it’s a good idea to just put it all down.” - Sheila Boysen-Rotelli “There are lots of different ways that you can gain experience and knowledge and upscale yourself.” - Sheila Boysen-Rotelli “Self-awareness takes reflection.” - Sheila Boysen-Rotelli   Resources Mentioned: Contact Sheila at sheila@professionalsuccesscoaching.com  Fast Track Your Job Search: fasttrackyourjobsearch.com Glassdoor: https://www.glassdoor.com/index.htm

On today’s episode of Vital Metabolic, hosts James Wheeler and John Parker speak with Jeremy Malecha of Biocanic. They discuss the benefits and pitfalls of collecting health and fitness data, uses for wearable trackers, the future of this technology, and more. Listen to hear about Jeremy’s health journey and where his passion for data began.   Episode Highlights:  5:38 - Jeremy Malecha is the CEO and co-founder of Biocanic. 6:43 - Biocanic is a tool that James uses for his home coaching and personal training clients to help him design training plans. 7:13 - Jeremy got interested in data tracking and optimization as far back as childhood because he was fascinated by human performance. 9:20 - As he reached his mid-30s, he started noticing his own declining health including elevated blood sugar levels, chronic back pain, headaches, and low energy. 9:50 - Jeremy’s wife was training to be a functional diagnostic nutritionist and used him as a guinea pig. 10:37 - Jeremy used to be a runner but had to quit endurance workouts because of his back issues. 11:08 - He was stuck in trial and error trying to figure out what workouts, supplements, etc., would work best for him. 12:14 - Jeremy took the mediator release test, which tests for food sensitivities, found out he was sensitive to beef, cut it out, and lost 8% of his body fat in 30 days. 13:00 - The test takes multiple vials of blood and measures your immune and inflammatory response. 16:40 - Jeremy recommends starting with a food sensitivity test, especially for someone not working with a coach for personal guidance. 17:44 - He recommends doing this test even if you don’t think you’re experiencing any symptoms, because you could be unaware of sensitivities. 21:20 - Jeremy has also done hormone tests as a way of finding the cause for why he was resistant to weight gain and had high blood sugar. 23:06 - Cortisol levels are a great indicator of your overall health. 24:04 - Jeremy’s dutch test flagged high estrogen and issues with estrogen disposal, and was told to take dim as a supplement. 25:30 - Ultimately, dietary changes were more effective for Jeremy than supplements. 27:01 - Overall, Jeremy is primarily a carnivore with fatty fruits and some vegetables on weekends. 28:11 - Jeremy also took a microbiome test and had resistant h-pylori, c-diff, CIBO, low good gut flora, and other issues. 30:39 - John likes the data that comes from wearables but worries about people becoming orthorexic. 31:09 - Jeremy likes the Ora ring and notes that people need to be wary of wearables’ ability to detect sleep stages accurately.  34:55 - The use for wearables for data tracking is to see if something has caused a dramatic shift in your normal rather than honing in obsessively on small details. 37:07 - Jeremy thinks the technology for wearables will continue to improve and get more accurate over time. 38:27 - A company is developing a smart toilet that can run daily urinalysis and microbiome analysis. 40:17 - Jeremy hopes that where this is headed is the accessibility of this data to the mass population to help inform dietary and health decisions. 41:20 - Biocanic is useful for monitoring lab tests, programs, supplements, and more, and lets you add your data from wearables. 42:19 - Integrative and functional approaches have overlap and seem similar but are different and personalized. 43:12 - Wearables give you accountability. 46:49 - Intake assessments should be shorter and easier to do, both for the client and the practitioner. 48:20 - Biocanic is now trying to solve more and more pain points for its users. 48:50 - Biocanic is also trying to compare and overlay data from multiple sources to find more correlations people might otherwise not detect.   3 Key Points: Health and fitness data helps to tailor treatments and dietary plans to your specific needs. Wearable technology provides accountability to those trying to stick to health plans. Collecting health data is empowering more and more people to take control of their wellness.   Tweetable Quotes:  “I was trying to figure out what would get to my personal body composition and strength goals. It was never really effective because it was never coherent. It was that cycle of trial and error that everybody gets caught into.” –Jeremy Malecha “If you don’t test, you’re just guessing, you might think you’re fine with certain foods—’Oh, I feel fine’—but you really don’t know what your optimal is.” –James Wheeler “How do people actually get to that point where they understand that there is a difference in how much you pay for food and how it affects you, your behavior, and your overall health.” –Jeremy Malecha   Resources Mentioned:  James: Facebook Instagram Twitter John: Facebook Instagram Twitter Email: info@vitalmetabolic.com  Sponsor: Kettlebell Gains Apparel Sponsor: Great Lakes Giriya Sponsor: Vivo Barefoot Sponsor: Revive CBD Biocanic: Website Instagram Facebook Mediator Release Test FDN Conference

What better way to kickstart our newly branded podcast than having Seth Godin as our guest? I am thrilled to have Seth, an extraordinary guest who, by the way, validates our decision to rebrand the podcast, and talk about ideas from his new book, The Practice, as well as pick his mind when it comes to art, creativity, and leadership.   Seth is an entrepreneur, best-selling author, and speaker. In addition to launching one of the most popular blogs in the world, he has written 19 best-selling books, including The Dip, Linchpin, Purple Cow, Tribes, and What To Do When It's Your Turn (And It's Always Your Turn). His most recent book, This is Marketing, was an instant bestseller in countries around the world. His new book, The Practice, is based on the breakthrough Akimbo workshop pioneered by Seth will help you get unstuck and find the courage to make and share creative work.   Tune in as we dive deep into his new book and talk about leadership, creativity, and the imposter syndrome.   Episode Highlights:   ●      A Peek on Seth’s The Practice Book [1:50] ●      Difference Between Skill vs. Talent [5:15] ●      Creativity as an Active Leadership [6:20] ●      The Imposter Syndrome [7:30] ●      Generosity vs. Selfishness Mentality[10:23] ●      Leaders as an Artist [13:15] ●      Flow as a Symptom [18:30] ●      How to Find Your Passion [20:25] ●      Steps to Building a Practice [24:15]       AND MUCH MORE!   Resources Mentioned In This Episode: ●      If you are a future or aspiring business leader who wants to achieve the next level of success in your profession, get started by getting my FREE video short course: The Secret to Unleashing Your Top 1 Percent. ●      Know more about Seth and his works by visiting his website at sethgodin.com. ●      Grab your copy of Seth’s new book, The Practice, a book based on the breakthrough Akimbo workshop and will help you get unstuck and find the courage to make and share creative work. ●      Check out Seth’s 19 worldwide best-selling books here. ●      Learn how to take massive action and not just take any action here. ●      Connect with Seth: o   Facebook o   Twitter o   Email ●      Mentioned Books: o   On Writing by Stephen King o   The Artist's Way Morning Pages Journal by Julia Cameron     Quotes: “Art is not about painting. Art is the work we get to do as humans to make our culture better.” “Everyone gets to make choices. One choice we make all day long is where to allocate our attention.” “You could summarize Facebook’s entire marketing strategy as ‘someone’s talking behind your back, do you want to hear what they are saying?’”. “We have a really hard time ignoring everyone else.” “If it’s a skill that separates people who are achieving from those who aren’t, that’s really good news because it means you can learn it if you care enough.” “Creativity is also a skill. Leadership is an act of creativity.” “Management is telling people what to do because you have power over them.” “The hustle culture is toxic. The alternative is to be generous.” “If you wait to get inspired, you’re gonna be waiting a very long time.” “The hardest part is deciding that you are gonna have a practice in your life.”       Ways to Subscribe to Redefining The Top One Percent:   Apple Podcast Stitcher PlayerFM Spotify Join our Facebook Group for listeners.

In this 146th episode of Fintech Impact, Jason Pereira, award-winning financial planner, university lecturer, writer, and host interviews Daniel Döderlein, the Founder and CEO of Auka, the tech company that helped pioneer mobile-cash transfers in Europe!Episode Highlights:0:37 – Daniel introduces Auka and its journey.1:26 – Daniel talks about his history as an entrepreneur.6:15 – Jason and Daniel dive into the regulations that technology companies face and how they are used as a cop-out.11:03 – What was the genesis of Auka?19:20 – Daniel talks about the introduction of the smartphone and how that changed the mobile-finance game.22:32 – mCash lost its patent protection, leading to banks launching their own mobile-payment systems.24:10 – Daniel talks about his decision to take their mobile-payment system to the international market.27:02 – What does Settle, the next leg of the journey, look like?31:57 – What is one thing that Daniel would change in the ecosystem of his industry?33:53 – What was the biggest challenge for Daniel to get where he is today?35:40 – What excited Daniel the most about what he is working on?3 Key PointsDaniel began his entrepreneurial journey selling ice cream on a boat during summers in Norway, which led him to his entry into the world of technology.Daniel designed a brand-new payment system from the ground up, using Python to write the first mobile-payment system in Norway, mCash.Settle was designed as a mobile-payment business model to interconnect the #1 mobile-payment schemes in individual markets.Tweetable Quotes:“There are so many firsts that we have done in Auka. We wouldn’t be able to pull that off unless we had a vision, some really talented and dedicated people, and some hustling skills.” – Daniel Döderlein“Move fast and break things does not work well in highly regulated markets, quite honestly.” – Jason Pereira“There needs to be some tech involved in moving this money. Let’s replace this freight train with some fiber optics.” – Daniel Döderlein“We believed firmly there would only be one domestic winner in the mobile-payment space in every individual market.” – Daniel DöderleinResources Mentioned:Facebook – Jason Pereira’s FacebookLinkedIn – Jason Pereira’s LinkedInFintechImpact.co – Website for Fintech ImpactJasonPereira.ca – Sign up for Jason Pereira’s newsletterWoodgate.com – Website for Woodgate FinancialLinkedIn – Daniel Döderlein’s LinkedIn See acast.com/privacy for privacy and opt-out information.

During this episode of the Lab Coat Agents Podcast, host Jeff Pfitzer interviews a billion-dollar agent and million-dollar agent maker, Keri Shull. Keri’s team is on pace to do over 800 units worth over $500M in volume, and next year is projected to do over $1.2B! Episode Highlights:  Keri’s team is projected to do over $1.2B in volume in 2021. Entering the workforce out of Penn State in 2003, Keri chose real estate over being the Oscar-Meyer Weiner girl. Marketing was not a strong suit of Keri’s back in the beginning and she had to learn fast when she moved from Oregon to Arlington, a place where she knew no one. While Keri was able to close 19 contracts her first year, her husband Dan was able to do over $21M in his first year. Keri is aiming for 100% growth every year, even at the massive volume level that they move right now. Being a team leader allowed Keri to hold herself accountable for the environment that she created and the people that she surrounded herself with. Keri focused on who, not how, when building her team which led to massive growth. Realtors have trouble building teams and letting go of the day-to-day because they do not trust others enough to delegate those tasks. If you have trouble delegating tasks, put yourself in a room with people that have already done it successfully. Offering minimum wage to your team will bring in minimum wage talent. There is no one-size-fits-all method to grow a real estate business, so don’t listen to any coach that tells you so. Make a list of all your weekly tasks and circle the things that you aren’t good at or don’t like; create the job responsibilities off of those tasks. When you’re small, you’re forced to blend jobs together as opposed to hiring for one specific job. Comp plans being set up wrong from the beginning for the buyer’s agent or seller’s agent is one of the most common problems. In order to hit her goal of $1.2B, Keri needs to close 1,751 contracts. Use your average and history with 1st-year agent success, and hire based on those numbers. A large part of being successful hinges on answering the phone the first time that a prospect calls. Make sure to account for all the time it takes for your ISAs to both call new prospects and perform follow-ups. Keri is already hiring to reach her goals for next year, sitting at 60 agents now and looking to be at 75 by next year. Adjust your language to treat agents as partners or no one will take them seriously and they will never grow into what you need them to be. Keri has set up her lead agent to NET over $1M this year and that motivates people to join her team for the long-run. People are shocked to hear how large the marketing department is for Keri’s team. Recruiting and training are huge areas of emphasis to make sure their agents are problem-solvers instantly. Keri’s reality check approach trains agents to prepare clients for the market using real numbers. Many successful agents have a poor work-life balance. 3 Key Points: Everything changed for Keri when she attended a junk-email event and began to network with top performers. The reality of the market is this: you can either delegate tasks to partners or you can have no time outside of your job for your family. In the real estate industry, it’s safe to have a hiring plan with a projected 50/50 success rate. Resources Mentioned: Lab Coat Agents (website), (Facebook), (Facebook Group), (Twitter), (Instagram) Keri Shull (Website Coaching Instagram) 5 Tips for Work-Life Balance (website) Followup Boss (sponsor) Chime (sponsor)

Health misconceptions result from conflicting information between practitioners, big food, and the government... and they are leaving people powerless. Do you ever feel frustrated by conflicting information surrounding your health? Are you ever unsure of what to believe? If so, you are going to appreciate this episode with Dr. Anthony Gustin. Anthony is well versed in all things health, how the food industry operates, and how the two connect. Today, Anthony is here to deliver straight-forward information and address common health misconceptions that prevent people from improving their health. We dive into the ketogenic diet, the rise against meat, what having high cholesterol means, and the hope for regenerative farming.  I hope you enjoy! Episode Highlights:  4:13 What keto and ketosis actually mean 7:06 Health misconceptions around women and the ketogenic diet 9:33 Bioindividuality and how it impacts your wellness journey 11:23 The baseline test for trying out new diets 12:47 A common myth about too much protein consumption 16:28 How health misconceptions are impacting our youth 18:52 Unpacking the demonization of protein, meat, and animal products 20:13 Ego, big food, and the effort to maintain the status quo 25:07 Why cholesterol is so important to your overall health 30:00 A holistic point of view: Understanding what you’re trying to optimize 33:29 Three steps to reduce cholesterol and inflammation  39:19 The importance of focusing on nutrient density above anything else 43:43 Anthony’s regenerative agriculture project 49:17 The problems current regenerative agriculture farms are facing 54:44 The counterintuitive issues resulting from the rise against meat Links and Resources:  Dr. Anthony Gustin's Website Anthony's Weekly Newsletter The Natural State Podcast Perfect Keto (Use Code: CARLY for 15% off) Equip Foods The Food Fix by Dr. Mark Hyman Podcast 010: How Regenerative Agriculture Can Save Our Planet with Robby Sansom of Force of Nature Meats Guest Bio: Dr. Anthony Gustin is the Founder and CEO of Perfect Keto & Equip Foods, host of The Natural State Podcast, author of the best-selling Keto Answers. As a former sports rehab clinician turned entrepreneur trained in functional medicine, he's ordered labs and set treatment plans for hundreds of patients. Today his drive is to keep health simple through fixing your environment in the areas that matter: Nutrition, Movement, Stress/Mental Health, and Sleep/Rest. His ultimate belief that he wants to share with the world is that when you fix your environment, you fix your health. It really can be that easy.

German & Oscar Buendia – brothers and co-founders of Good Day Capital, talk to Neil Henderson, the host of The Road to Family Freedom podcast. German and Oscar were both serving in the military, but only recently began investing in multifamily. Sparked by a family scare while deployed, Oscar and German decided to build up a multifamily portfolio to provide some flexibility. After overcoming limiting beliefs, they built relationships online to do their first deal in Ohio, a 20 unit multifamily portfolio. They’ve got a great story about how they overcame a lot of their limiting beliefs and found their first multifamily deal through networking and the decision that they faced when taking on a property that size, and whether or not they should try to bring on private capital. Post-Interview Analysis  Key Lessons Learned. Hire out what you aren’t good at. If you aren’t great on the phone but you are great at analyzing deals, find someone who’s great on the phone to partner with. Take stock of where you are lacking and find a partner who supplements what you don’t have. How did they acquire their knowledge or what knowledge did they need to acquire? They hired mentors who were experts in multifamily. How much money did it take to get started? It took them a little over $200,000 to purchase an $821,000 property. They chose to use their own money for this deal while they learned the ropes, rather than risking the capital of outside investors. How much time does it take now? It’s pretty much a full-time job, which is true of many syndicators. Between looking for deals, raising capital, and managing the asset, it adds up. Could they do this strategy from anywhere in the world? Yes, they currently live in Colorado and California, but they invest in Ohio and they are about to start investing in Florida. Episode Highlights:  Schedule a video chat with Neil Henderson at https://www.roadtofamilyfreedom.com/selfstoragecall/ (roadtofamilyfreedom.com/selfstoragecall) Why they chose to tackle a 20-unit property right out of the gate rather than starting small The choice to use their own money and not bring in private capital How relentless online and then in-person networking led to them finding their first deal Red flags that indicate people you shouldn’t be involved with And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Website: https://gooddaycapital.com/ (Good Day Capital) Instagram: https://www.instagram.com/rei_brothers/ (@rei_brothers) LinkedIn: https://www.linkedin.com/in/oscarbuendia/ (Oscar Buendia) LinkedIn: https://www.linkedin.com/in/germanbuendia/ (German Buendia) Follow Us: https://www.facebook.com/roadtofamilyfreedom/ (facebook.com/roadtofamilyfreedom/) https://www.instagram.com/roadtofamilyfreedom/?hl=en (instagram.com/roadtofamilyfreedom/) https://twitter.com/r2familyfreedom (twitter.com/r2familyfreedom) Other Stuff: If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. For show notes and past guests, please visit https://www.roadtofamilyfreedom.com/episodes/ (roadtofamilyfreedom.com/episodes/) Discover the tools and services we use, visit https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com/resources/)

“Everything that happens is positive. If something looks bad at the moment, it's how we perceive it and how we roll with it, that’s a true sign of our mastery or lack of it.” -Kenton David Bell   This week, our theme is about transformation in action with Transformational Coach Kenton David Bell. Kenton is an expert in helping his clients identify practical applications to the complex concepts that baffle their minds. Thus, propelling them forward to the reality that they want. At times, we find ourselves in constant warfare against uncertainty and fear. And this conversation is empowering as we learn that struggles are optional, and we don't have to add them to our bag of experiences if we don't want to.    Maybe you still remember those days when you were sitting in science class and listening to what seemed like an unending lecture about time and space, power and force, and energy fields. And until now, you still can't figure out how that can help you be successful in life and your business. Today, Kenton teaches how these scientific jargons can shift our reality. He also talks about how to merge the mind with consciousness, break the 'traffic' with the energy of compassion, reframe our life to where we want to be, envision with intention, and so much more!     We are the creators of our own experiences! Click the link below and learn practical steps you can take to be a master of manifestation:  https://jayrooke.com/120-Kenton-David-Bell  Check out my website: https://jayrooke.com/    Follow me on: Facebook LinkedIn Twitter   Episode Highlights: 02:26 We Create It All 08:25 Break the “Traffic” 13:49 Explore Your Relationship with Time and Space 21:31 Layers of Energy Field 26:16 Think with Consciousness 33:36 The Zen Master: We Shall See 41:18 Move Forward with Intention 46:30 Free Yourself!

The season for sending out mailers and information is approaching, and so it’s time for Matt and Garrett to talk about auto-flow. Sparked by an excellent question from Colleen Yoo with The Group in Fort Collins, Colorado, our hosts have a great deal of advice and information to share about how to ensure that your auto-flow is as effective and efficient as possible.   They begin by explaining why mailers continue to be effective, offering some ideas for simplifying your database, and both having and advertising a national presence/network. Numerous value added content ideas, the potential of customizing for certain groups, leveraging your local businesses, as well as the creation and distribution of timeless postcards are also explored. Now is the time to start thinking about all of these strategies so that your first quarter of the coming year can be everything you want it to be. Let Matt and Garrett help set you up for even greater success here today.   Episode Highlights:     Why mailers are still effective   Simplifying your database   Having a national presence/network and advertising it   Value added content   Customizing for certain group(s)   Leveraging your local business   Timeless postcards   Quotes:   “The reason your first quarter’s so slow, is you sleep through the holidays.”   “We’re occupying somebody’s brain space, is what we’re doing…whoever’s showing up more is who’s going to get that top space.”   “I can help you find somebody anywhere.”   “We need to start to think about how we are presenting your brand to your sphere.”   “No one is generally offended by mailing lists.”   “Start big and work your way down, and you’ll figure out who your groups are.”   “How can I make this, you know, more compliant with my brand, and really adding good value to the people through the law of authenticity, and…sharing a little bit of me with my people?”   “Storytelling brings the situation to life…whether I’m local or not.”   “How do you buy an investment property to pay for a kid’s college education?”   “I love timeless postcards.”   “Start with the physical mail because you get 100% open rate with that.”   “This will change the beginning of your year and it will add simplicity to your entire database and your entire business, so get serious about it.”   Links:   www.TheNinjaSellingPodcast.com Email us at TSW@TheNinjaSellingPodcast.com Ninja Selling www.NinjaSelling.com @ninjasellingofficial Ninja Coaching: www.NinjaCoaching.com @ninja.coaching Garrett garrett@ninjacoaching.com @ninjaredding Matt matt@ninjacoaching.com @matthewjbonelli  

Host Sheila Boysen-Rotelli is here to give you some tips for your resume that will help you get the job of your dreams. When looking at your resume, ask yourself this question. “Will this get me closer to an interview!?”   Episode Highlights:  Creating and maintaining a resume is the first step in the process of getting the job that you want Craft a different version of your resume based on the role or company that you are applying for Plenty of white space makes a resume look very clean and that’s what we want Right under your contact information should be your target role or branding title Stay focused so that the hiring manager doesn’t throw away your resume for having the wrong title Change your branding statement to the exact position that you are applying to Below the title is the summation of who you are, what experience you have, and what you bring to the company Do not make this an objective statement Stay specific when speaking to their wants Key skills need to be tailored to the specific job that you are applying for and should include up-to-date keywords Your resume will go through an HR software screening program that will discard it if it does not contain the right words or phrases Sheila reads a handful of effective resume summary statements from a variety of industries There are a plethora of different starting sentences for your summary statement “Offer 9 years of experience in…” “Possess more than 10 years of experience…” “Successful track record of…” “Excels in…to deliver certain results” “Skilled in building and managing teams to achieve…” Accomplishments are the most important part of the professional experience section 3-6 bullets; approximately 1 for each year of experience Keep them short and sweet Use action verbs to start each one (increased, led, oversaw, analyzed) Do not repeat the same experience over and over; emphasize the differences between positions The Education section should go above the professional experience if recently achieved, at the bottom if more than 5-years old Can include certifications and memberships if they are relevant to the position that you are applying for Choose the title for an optional section that doesn’t fall into one of the choices above (technical skills, languages, publications, etc.) Choosing the format of your resume can affect your chances of being contacted by the employer Reverse-chronological order is the most preferred type of resume by hiring managers Functional resumes are the least preferred type because candidates may have gaps in their work history Combination resumes give the summary and experience highlights in chronological order There are 3 common challenges that job seekers face when creating their resumes Include the past 10-15 years of experience on your resume to avoid age discrimination Use years instead of months if you’ve job hopped, using your summary to smooth over the story Be creative to fill in the gaps and dig into your personal accomplishments Do not use text boxes or tables to list information in order to avoid problems with the HR software   3 Key Points: Name, City, State, LinkedIn URL, and your most accessible phone number/email should all be included in your contact information. A foundational resume should be adapted to each individual role that you are applying for, using keywords and phrases. The top half of your resume is where hiring managers look first and as such will play a large role in their decision to keep reading.   Tweetable Quotes:   “The purpose of a resume is to get you an interview.” - Sheila Boysen-Rotelli “If you aim at nothing, you’ll hit it every time.” - Sheila Boysen-Rotelli “Gone are the days that you can submit the same resume for each job you’re interested in.” - Sheila Boysen-Rotelli “Keep in mind the resume is not a bio, it’s a branding document to get you into the interview.” - Sheila Boysen-Rotelli   Resources Mentioned: Contact Sheila at sheila@professionalsuccesscoaching.com  Fast Track Your Job Search: fasttrackyourjobsearch.com Glassdoor: https://www.glassdoor.com/index.htm

This week Jaquelle and Sean talk about why some Christians don’t celebrate Halloween and why some do. They also talk about burger science, the best sauce for ham, and how often to eat tacos. Episode Highlights 07:12: Transitioning to this week’s topic 10:04: A brief history of Halloween 12:43: Why do some Christians not celebrate...

Scott Meyers – founder of SelfStorageInvesting.com and Kingdom Storage focuses on syndicating self-storage deals and helping others launch their own self-storage business to enjoy a lifestyle as his saying goes, “ free from tenants, toilets, and trash!” Scott Meyers is the principal in 16 facilities totaling over 7,500 units and over 2 million square feet of storage and has converted over 30 facilities totaling over 12,000 units and over 2 million square feet of Storage. He is also the Founder and President of SelfStorageInvesting.com (Self-Storage Profits, Inc.), a leading self-storage education company that offers courses, live events, and mentoring/coaching. His company was started back in 2006 for the purpose of acquiring, developing, and operating self-storage facilities. And has raised over $20 million in syndicates and private equity partnerships that continue to fuel their growth.  Post-Interview Analysis  Key Lessons Learned: It’s good to have goals, but don’t let the overwhelming desire to achieve a goal pressure yourself into making a deal work because you feel like you have to when you might be better off walking away from a bad deal. Make the goal, but focus on the daily discipline of actions that will get you to the goal. Also, pay attention to what the property taxes are going to do AFTER you purchase a piece of real estate.  How did they acquire their knowledge or what knowledge did they need to acquire? He took courses on self-storage and hired a consultant to help him. How much money did it take to get started? He put $50,000 along with his partner, $100,000 total, and used a seller carryback to acquire their first facility.  How much time does it take now? This is a full-time job for Scott. He has multiple facilities, an education company, and he’s raising capital for deals. Could they do this strategy from anywhere in the world? Yes, pretty much from anywhere in the country. Episode Highlights:  Schedule a video chat with Neil Henderson at https://www.roadtofamilyfreedom.com/selfstoragecall/ (roadtofamilyfreedom.com/selfstoragecall) How he built a portfolio of residential real estate properties before switching to self-storage when he discovered how much work owning that many residential units were. The details of his first self-storage facility purchase Some bad recommendations he hears from others in the self-storage industry What he sees for the self-storage industry over the next 12-18 months  And much more… Books and Resources Mentioned The Road to Family Freedom: https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com) Twitter: https://twitter.com/SelfStorageGuy (@SelfStorageGuy) Instagram: https://www.instagram.com/self_storage_investing/ (@self_storage_investing) Website: https://passivestorageinvesting.com/ (Passive Storage Investing) Facebook: https://www.facebook.com/selfstorageinvesting (Self Storage Investing) Follow Us: https://www.facebook.com/roadtofamilyfreedom/ (facebook.com/roadtofamilyfreedom/) https://www.instagram.com/roadtofamilyfreedom/?hl=en (instagram.com/roadtofamilyfreedom/) https://twitter.com/r2familyfreedom (twitter.com/r2familyfreedom) Other Stuff: If you enjoy the podcast, would you please consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it really makes a difference in helping to convince hard-to-get guests. For show notes and past guests, please visit https://www.roadtofamilyfreedom.com/episodes/ (roadtofamilyfreedom.com/episodes/) Discover the tools and services we use, visit https://www.roadtofamilyfreedom.com/ (roadtofamilyfreedom.com/resources/) https://besteverconference.regfox.com/best-ever-conference-2021?r=NEIL1216 (Attend the 2021 Best Ever Conference)